Beef and Bean Chili

• 2 lb lean beef stew meat, trimmed of
• fat, cut in 1-inch cubes
• 3 Tbsp vegetable oil
• 2 C water
• 2 tsp garlic, minced
• 1 large onion, finely chopped
• 1 Tbsp flour
• 2 tsp chili powder
• 1 green pepper, chopped
• 2 lb (or 3 C) tomatoes, chopped
• 1 Tbsp oregano
• 1 tsp cumin
• 2 C canned kidney beans

1. Brown meat in large skillet with half of vegetable oil. Add water.Simmer covered for 1 hour until meat is tender.
2. Heat remaining vegetable oil in second skillet. Add garlic and onion, and cook over low heat until onion is softened.
3. Add flour and cook for 2 minutes.
4. Add garlic-onion-flour mixture to cooked meat. Then add remaining ingredients to meat mixture.
5. Simmer for 1/2 hour.

Each serving provides:

• Calories: 284
• Total fat: 10 g
• Saturated fat: 2 g
• Cholesterol: 76 mg
• Sodium: 162 mg
• Total fiber: 4 g
• Protein: 33 g
• Carbohydrates: 16 g
• Potassium: 769 mg