Simple Lean Mean 3 Bean Chili

Posted on 22. Jul, 2009 by admin in Recipes & Nutrition

There is no reason to give up great foods when training to lose weight or year round maintenance. With the right Lifestyle Fitness Solution you can still eat all the foods you love. Sometimes we just need to make a few simple tweaks to make sure the macro-nutrient ratios are perfect for our goals.

If you love chili and want a healthy version that you can whip up quick then keep reading. This is one of my favorite chili recipes because it gives you just the right amount of nutrients and a jolt of fiber and antioxidants from the beans. This recipe is perfect for someone that wants to cook several servings at once for immediate use or freezing. It’s very medium on the glycemic index and load so it will keep your blood sugar stable for hours. The high fiber and protein will give you a slow steady energy to keep you going until your next meal. And the best part about it is that this chili only takes 5 minutes to prepare!

Here’s what you need:

1 pound of 90% ground beef or ground turkey
1 packet of chili spice
15 oz. can of pinto beans
15 oz. can of red kidney beans
15 oz can of black beans
1 jar or chunky spaghetti sauce

I highly recommend using sodium free canned beans for this recipe or buy dried beans and soak them. The sodium content in canned goods can be quite high so if you are watching your blood pressure you will want to use the sodium free variety.

Brown the ground beef in a large saucepan on medium heat. Drain all the liquid once the meat is cooked. Now add the chili spice, all three cans of beans, and the spaghetti sauce and stir it up well. Once it comes to a bubble put a lid on it, reduce the heat to low and simmer stirring occasionally for 20 minutes.

That’s it! It’s done. You now have 6 servings of protein packed chili to enjoy. If you are counting meals and calories then divide it up into 6 Tupperware containers for individual servings. This recipe keeps great in the freezer so if you don’t feel like eating 6 servings of chili in a week you can freeze as many as you want. Grab one out of the freezer on the way to work and throw in the microwave for a few minutes for a satisfying lunch.

This will make 6 servings.

Calories per serving 408.
Fat per serving 11g.
Carbs per serving 47g.
Fiber 15g.
Protein 30g.

For simple changes you can also substitute the meat for 1 pound of chicken. I used this same recipe but instead of beef I cut up a pound of chicken breast and sautéed in the sauce pan until thoroughly cooked. Then add the rest of the ingredients like before. You can also replace a can of beans with any frozen vegetable. Substitute a can of beans for 2 cups of frozen corn or even broccoli. You can reduce the carb content even further by reducing to1 can of beans and adding another vegetable. Create endless possibilities in minutes.

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