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Rancher's Beef Chili

posted Feb 6, 2017, 9:00 AM by Tracy Ducker, MS, RDN   [ updated Feb 6, 2017, 9:10 AM ]

Rancher's Beef Chili

                                                                                                                                                  Trans Fat Free, Excellent Source of Iron

                                                                                                                                                                     Yield 10 servings


2 pounds ground beef

2 cans black beans, drained and rinsed

2 cloves garlic, minced                                                                                                                                         

½ large onion, diced

1 medium green bell pepper, diced

1 ¾ cups canned diced tomatoes

2 tablespoons chili powder

½ teaspoon cumin

1 tablespoon cornmeal

¼ cup prepared beef base

¼ teaspoon black pepper



1. Brown ground beef in stockpot over medium heat 8 to 10 minutes or until beef is no longer pink, breaking up into 3/4-inch crumbles.
2. Remove from stockpot with slotted spoon. Set aside. Pour off drippings.
3. Heat oil in same stockpot over medium heat until hot. Add onion and garlic; cook and stir 3 to 5 minutes or until onions are tender.
4. Add bell pepper; cook and stir 4 to 5 minutes or until pepper is tender.
5. Return beef crumbles to stockpot. Add chili powder, cumin, and cornmeal; cook and stir for 2 to 3 minutes.
6. Stir in diced tomatoes and beef base; bring to a boil.
7. Reduce heat; cover and simmer 45 minutes. Uncover stockpot; continue simmering 30 minutes or until thickened to desired consistency, stirring occasionally.
8. Stir in beans; cook 5 to 10 minutes or until beans are heated through.
9. Season with black pepper.


Nutrition per serving (~1 cup)

270 calories, 12 g fat, 4 g saturated fat, 55 mg cholesterol, 490 mg sodium, 18 g carbohydrates, 4 g fiber, 2 g sugar, 22 g protein, 0% DV of Vitamin D,  6% DV of calcium, 20% DV of iron, 6% DV of potassium.