Lean Chili with Plantains
FitMenCook
My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.
Calories 306
Protein 32g
Fat 11g
Carbs 23g
Total Time 35 minutes
Lean Chili with Plantains
Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes
Ingredients
Ingredients for 5 (small) servings
- 1 tablespoon avocado oil (or olive oil)
- 1 tablespoon garlic, minced
- 2/3 cup onion, diced
- 1 bell pepper, diced
- 1 1/2 lb 95% lean beef (I used lean bison)
- Seasonings
- 1 tablespoon chili powder
- 2 teaspoons smoked paprika
- 2 teaspoons cumin
- 1/2 teaspoon cinnamon
- 2 teaspoons (Mexican) oregano
- 2 cups low sodium beef stock
- 4 tablespoons tomato paste (NOT sauce)
- 1 can (14.5oz /411g) no salt added diced tomatoes
- 1 ripe plantain (~200g), cut into 1-inch pieces
- sea salt & pepper to taste
- Garnish
- cilantro
- jalapeño
EN ESPAÑOL
CHILE CON CARNE CON PLÁTANO
Ingredientes para 5 porciones:
- 1 cucharada de aceite de aguacate (o aceite de oliva)
- 1 cucharada de ajo picado
- 2/3 taza de cebolla, cortada en cubitos
- 1 pimentón, cortado en cubitos
- 1 1/2 lb 95% de carne magra (utilicé bisonte magro)
- Condimentos
- 1 cucharada de chile en polvo
- 2 cucharaditas de pimentón ahumado
- 2 cucharaditas de comino
- 1/2 cucharadita de canela
- 2 cucharaditas de orégano (mexicano)
- 2 tazas de caldo de res bajo en sodio
- 4 cucharadas de pasta de tomate (NO salsa)
- 1 lata (13.5 oz) de tomates cortados en cubitos
- 1 plátano maduro grande, cortado en trozos de 1 pulgada
- sal marina y pimienta al gusto
- Adornos
- cilantro
- jalapeño
Steps
- Set a pot on medium heat. Once hot, add the oil, garlic, onion and bell pepper. Cook for 2 – 3 minutes until the onion is browned along the edges.
- Add the beef and chop it up finely as it cooks in the pot for 3 – 5 minutes. Sprinkle in the seasoning as the meat cooks.
- Add the remaining ingredients EXCEPT plantain and stir everything together and bring to a light simmer. Cover and cook for 10 minutes.
- Add the plantain after 10 minutes and stir everything together. ONLY if needed, add tablespoons of beef stock (or water) to the chili if it’s too thick, but also monitor the heat and make sure it’s not too high. Cover and cook for an additional 10 minutes.
- Season to taste with sea salt & pepper (and lime) and garnish with cilantro and jalapeño.
PASOS EN ESPAÑOL
- Pon una olla a fuego medio. Una vez este caliente, agregue el aceite, el ajo, la cebolla y el pimentón. Cocine durante 2 a 3 minutos hasta que la cebolla se dore por los bordes.
- Agregue la carne y córtela finamente mientras se cocina en la olla durante 3 a 5 minutos. Espolvorea el condimento mientras la carne se cocina.
- Agregue los ingredientes restantes EXCEPTO el plátano y revuelva todo junto y cocine a fuego lento. Cubra y cocine por 10 minutos.
- Agregue el plátano después de 10 minutos y revuelva todo junto. SÓLO si es necesario, agregue cucharadas de caldo de carne (o agua) al chile si es demasiado espeso, pero también controle el calor y asegúrese de que no sea demasiado alto. Cubra y cocine por 10 minutos adicionales.
- Sazone al gusto con sal marina y pimienta (y lima) y adorne con cilantro y jalapeño.
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Calories
306
Protein
32g
Fat
11g
Carbs
23g
Sodium
Fiber
3g
Sugar
7g