Chili and Stews

[Gaelen]

Index of Chili and Stews:

Chili

Black Bean Buffalo Chipotle Chile (from Heather)
Chile con Carne (for 4, 30 min. stovetop, from cmcole)
Chili for two (black soybeans & your choice of meat protein, from lowcarbgirl) -- 4g ECC
Chili-Mac (from LisaS) -- 29g protein, 12g ECC
Turkey Chili -- 18g protein, 11g ECC


Stews

Beef Stew -- 25g protein, 3g ECC
Easy Stovetop Tuscan Sausage and Lentils -- 19g protein, 8g ECC
Feijoada (low carb version) -- 12g protein, 9g ECC
Oven-Braised Lamb with Greens: Cutturiedde (link to recipe from an episode of Molto Mario with Mario Batali)
Quilites -- 12g protein, 3g ECC
Squash and Beans Tangine -- 6g protein, 5g ECC

[Gaelen]

QUILITES -- 12g protein, 3g ECC

Recipe By: Davidkil (from PPBBS)
Serving Size: 1 cup Preparation Time : 20 min.
Categories: vegetarian, dairy-free, egg-free

Amount Ingredient -- Preparation Method
-------- --------------------------------
1 pound spinach -- fresh, chopped
2 tablespoons olive oil
1 1/2 cups black soybeans (1 can)
2 cloves garlic
1/2 cup onion slices
1/4 cup poblano pepper -- chopped fine

In a large skillet saute onion, poblano pepper and garlic. Stir in remaining ingredients
and cook over medium heat until warm.

Inspired by Davidkil from the PPBBS.

Yield: 4 cups
Per Serving : 181 Calories; 12g Fat (53.2% calories from fat); 12g Protein;
11g Carbohydrate; 8g Dietary Fiber; 0mg Cholesterol; 113mg Sodium.
Exchanges: 1 Vegetable; 1 1/2 Fat.

[Gaelen]

SQUASH AND BEANS TANGINE -- 6g protein, 5g ECC

Recipe By : Gaelen
Serving Size : 3/4 cup Preparation Time : 30-40 min.
Categories : vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 tbsp. olive oil
1/2 cup onion -- chopped
2 cups winter squash -- diced
2 cups vegetable broth
1 pinch ground cinnamon
1 pinch ground ginger
1 pinch ground turmeric
1 pinch ground cumin
2 cups black soybeans -- rinsed and drained
1 Tablespoon harissa™ -- or to taste
1 tablespoon lemon juice

Saute the onions in the oil and spices until the spices are fragrant and the onions are softened.

Add in the vegetable broth and squash, and simmer 20-30 minutes or until squash is tender and flavors have blended. Stir in the Harissa to taste (can substitute your favorite hot sauce.) Garnish each bowl with a squeeze of lemon juice.

This was inspired by a recipe on the Miavita website. Miavita's original recipe used chickpeas and butternut squash. Changing to black soybeans increases the protein and lowers the carbohydrate count. Serves four, generously.

Yield: "5 cups"

Per Serving : 95 Calories; 5g Fat (42.2% calories from fat); 6g Protein;
9g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 150mg Sodium.

[Gaelen]

TURKEY CHILI -- 18g protein, 11g ECC

Recipe By : Gaelen
Serving Size : 1 1/4 C. Prep Time : 4-6 hrs. crockpot, 2 hrs. stovetop
Categories : stews, crockpot

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound ground turkey
1/2 cup red onion -- diced
1/2 cup mushrooms -- chopped
1 tablespoon ground cumin -- or to taste
1 tablespoon chili powder -- or to taste
1 1/2 cups kidney beans, canned -- drained
1 1/2 cups tomatoes with green chilies -- (1 can of Rotel tomatoes)

Layer the ingredients in the order listed in a 2 1/2 quart crockpot (recipe can be doubled for larger crockpots). Mix together well to combine all.

Cover and cook on high for 4 hours, or medium for 6-7 hours. Mixture will be juicy. Serve in bowls, garnished with shredded cheese and sour cream.

STOVETOP DIRECTIONS: Saute the turkey in a non-stick 4-6qt. stockpot. When the meat is browned, stir in the onion, mushrooms, spices, beans and tomatoes with chiles. Cook for 1 1/2 to 2 hours, or until onions are tender, flavors are combined and chili is thickened.

Makes 6 generous servings, or 8-10 smaller servings.

Yield: "8 cups"

Per Serving : 188 Calories; 7g Fat (33.0% calories from fat); 18g Protein;
14g Carbohydrate; 3g Dietary Fiber; 60mg Cholesterol; 550mg Sodium.
Exchanges: 1/2 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 0 Fat.

[Gaelen]

* Exported from MasterCook *

BEEF STEW -- 25g protein, 3g ECC

Recipe By : Gaelen
Serving Size : 1 heaping cup Prep Time : 7 hrs. crockpot, 2 hrs. stovetop
Categories : stews, crockpot

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 pounds beef chuck roast -- diced
10 ounces condensed cream of celery soup -- (1 can)
2 cloves garlic -- crushed
3/4 cup onion -- slices
3/4 cup celery -- diced
1 1/2 cups mushrooms -- sliced

Mix all in a crockpot.

Cook on High for 1 hour; reduce heat to low and finish cooking overnight
or about 6 hours.

STOVETOP DIRECTIONS: Saute the beef in a nonstick 4-6qt. stockpot. Stir in the garlic, onion, celery and mushrooms, along with the cream of celery soup, and simmer on medium for 2 hrs. or until the vegetables are tender. Thin with water as necessary.

Yield: "10 cups"

Per Serving : 348 Calories; 25g Fat (65.9% calories from fat); 25g Protein;
4g Carbohydrate; 1g Dietary Fiber; 91mg Cholesterol; 324mg Sodium.
Exchanges: 3 1/2 Lean Meat; 1 Vegetable; 3 Fat.

[Gaelen]

EASY STOVETOP TUSCAN SAUSAGE AND LENTILS -- 19g protein, 8g ECC

Recipe By : Gaelen
Serving Size : 1 cup Preparation Time : 1 hr.
Categories : stew

Amount Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 cups hot water
4 vegetarian vegetable bouillon cube
1 cup uncooked lentils -- cleaned and sorted
2 tablespoons fresh basil -- finely chopped
14 ounces tomatoes, canned -- diced,with juice
1 tablespoon garlic -- finely chopped
1 1/2 pounds Italian sausage -- bulk
1/2 cup red onion -- chopped
1 teaspoon dried oregano
1/2 teaspoon black pepper -- coarsely ground
dash salt
8 tablespoons parmesan cheese -- shredded

Dissolve four Herb-Ox Vegetable Bouillion cubes in three cups of hot water (or use three cups of strong vegetable stock or broth.)

Add the lentils to the strong vegetable broth, along with the basil, garlic and diced tomatoes. Stir well and set aside while the sausage brown.

Mix the bulk Italian sausage, onion, oregano, salt and pepper together, and fry the sausage in a deep skillet until slightly browned. If necessary, drain any excess oil from the pan.

Pour the broth and lentils into the skillet with the sausage and mix well.

Cover, reduce heat to medium, and simmer the stew for 30 to 40 minutes or
until most of the liquid is absorbed, and the lentils are tender.

Serve garnished with shredded parmesan cheese.

Yield: "8 cups"

Per Serving : 373 Calories; 29g Fat (65.8% calories from fat); 19g Protein;
14g Carbohydrate; 6g Dietary Fiber; 69mg Cholesterol; 1113mg Sodium.
Exchanges: 3 1/2 Grain(Starch); 4 1/2 Lean Meat; 1/2 Vegetable; 4 1/2 Fat.

[Gaelen]

Feijoada (low carb version) -- 12g protein, 9g ECC

Recipe By : Gaelen
Serving Size : 1 cup Preparation Time : 45 min.
Categories : vegetarian, stew

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 cup celery -- diced
1/2 cup onion -- chopped
1 1/2 cups sweet peppers -- red & green
2 cloves garlic -- minced
3 tablespoons poblano pepper -- finely chopped
3 tablespoons olive oil
2 teaspoons ground cumin
1 teaspoon dried oregano
1/2 cup orange sections -- chopped and seeded
1 tablespoon lemon juice
1 tablespoon frozen orange juice concentrate
1 cup diced tomatoes -- with juice
1 tablespoon molasses
1 teaspoon hot pepper sauce
4 cups black soybeans, canned -- (about 2 1/2 cans)
2 tablespoons dark rum
3 cups cauliflower flowerets -- cooked and 'riced'

First, don't be overwhelmed by the number of ingredients. This goes together really fast!

Heat the olive oil (I use extra virgin), and stir in the cumin and oregano. When they get fragrant, stir in the celery, onions, peppers, garlic and chopped hot peppers (the poblano). If you want it hotter, use serrano peppers.

When onions and celery get softened, stir in the lemon and orange juices, all but about 2 T. of the orange sections, the tomatoes, molasses and pepper sauce, along with the black beans. Simmer, covered, for 5-10 minutes. Add a small amount of orange or tomato juice if it gets too thick. Simmer until heated through. Add more hot sauce or hotter peppers to taste.

While the bean mixture cooks, prepare the cauliflower. Cook and 'rice' it according to the directions from Dana Carpender, or do this: Grate the fresh cauliflower. Steam in about 2 cups of boiling salted water until crisp-tender and drain. Fluff, and arrange on a serving platter.

Remove about a cup of the bean mixture from the simmer pot and mash it with the rum. Stir back into the simmer pot and simmer about 20 minutes, until the rice is done cooking and the bean mixture is thickened. (Yeah, I know, earlier you thinned it. It's a balancing thing.)

Arrange the bean mixture on top of the cauliflower on the serving platter. Garnish with the 2 T. of orange sections that you held aside, and if you've got any chopped green onions or cilantro, those work well too. Makes a lot! Enjoy!

For appearances, the more color the better--colorful peppers, fresh tomatoes, orange sections, etc. If you have carnivores present, saute some smoked sausages for their portions--feijoada is traditionally the smoked meat-filled national dish of Brazil.

Yield: "8 cups"

Per Serving : 210 Calories; 11g Fat (45.0% calories from fat); 12g Protein;
18g Carbohydrate; 9g Dietary Fiber; 0mg Cholesterol; 66mg Sodium.
- - - - - - - - - - - - - - - - - - -

[Gaelen]

Mario Batali just prepared this italian variation of a Pugliese lamb stew on an episode of Molto Mario. Here's the link to Oven Lamb Braised with Bitter Greens--Cutturiedde (http://www.foodnetwork.com/food/recipes/recipe/0,1977,FOOD_9936_18283,00.html) -- and with no substitutions at all, it's completely on plan. The eggplant dish and the fried ricotta balls he also made in this episode look like they'd be wonderful, too.

[cmcole]

Chili Con Carne

4 servings, 425 calories per serving

1 lb ground beef
1 large onion, chopped - about 1 cup
2 cloves garlic, crushed
1 Tbsp chili powder
1 tsp salt
1 tsp ground cumin
1 tsp dried oregano leaves
1 tsp cocoa
½ tsp red pepper sauce
1 16 ounce can whole tomatoes, undrained (or 14.5 ounce can of diced tomatoes - 16 carbs)
1 15.5ounce can Eden black soy beans drained and rinsed (or another pound of ground beef)

Cook and stir ground beef, onion and garlic in 3-quart saucepan until beef if brown; drain. Stir in remaining ingredients except beans: break up tomatoes. Heat to boiling: reduce heat. Cover and simmer; stirring occasionally. 1 hour. Stir in beans. Heat to boiling; reduce heat. Simmer uncovered, stirring mixture occasionally, until of desired consistency, about 20 minutes. (Or cook browned beef and rest of ingredients in a crock pot.)

[lowcarbgirl]

My own recipe...no copy write laws violated:

Ingredients:

1/2 pound ground meat (beef, turkey, bison etc..what ever floats your boat at the moment)
1 can of black soy beans (Eden Organics)
2 tbs. chili powder
2 tbs cayenne pepper
2 tsp cumin
4 tbs liquid cayenne pepper sauce
Several jalapeno pieces

Brown the meat in a skillet. Mix all ingredients in to a slow cooker (or stove top pot) and cook on low for 4 - 6 hours (not that long on the stove :eek: ).

This recipe can be hot for some taste buds. So some may want to decrease the spices. Me...if my eyes aren't watering and my nose ain't running it ain't hot enough :redface: .

Serve with some shredded cheddar and sour cream and more jalapenos :nod: for topping.

Serves 2. I usually get 2 servings at approximately 3.5 - 4 ECC.

Hugs,
Willow

[Heather]

Hrm...I don't think my standby chili recipe made it through the forum migration. ;) I'm afraid I no longer have the counts for this but you could probably plug it into mastercook.

Black Bean Buffalo Chipotle Chile

2 tbl. olive oil
2 cups chopped onions (vidalia or red are good)
1 tbl. chopped garlic
1 pound ground buffalo (or beef if you can't find buffalo)
1 tbl. cumin
1 tsp. dried oregano (preferably mexican)
2 tbl. (or to taste) red chile powder (I use new mexican chimayo, sometimes ancho, but you can use whatever kind you like)
2 cups chopped tomatoes (either fresh or canned are fine)
1 can Eden black soy beans (8g Carbs, 7 g fiber=1 ecc!!!)
2-5 chipotle chile en adobo with some of the sauce, chopped (to taste!)
2 cups chicken stock (or to taste just enough to provide a little extra liquid)

In a 2 quart saucepan, saute onions in olive oil until wilted down, add in garlic and saute a couple minutes. Add in ground buffalo, breaking up with a spoon. When buffalo is almost cooked through, add in tomatoes, chipotles, and spices and simmer a few minutes. Add in beans. Simmer a few more minutes and then pour in chicken stock (or substitute beef stock or water). The longer you simmer, the more blended the flavor would be, so, depending on time you can use more or less stock but you will need to cook it down until there is just a little extra liquid. Add in salt to taste in the middle of the simmering process. I don't find it needs more than a half teaspoon or so.

Serve with grated cheddar, avocado, chopped tomatoes, onions, sour cream as you wish.

*Note - the more chile, the hotter it is, so add to taste. After years in New Mexico, we like it pretty hot.

Also, you could use regular black beans if on maintenance. I have also added fresh corn kernels which makes it extra yummy if you aren’t keeping your carbs really low.
Enjoy!

[Gaelen]

Hrm...I don't think my standby chili recipe made it through the forum migration. ;) ... Enjoy!

Heather, unfortunately when the board was hacked (one year ago last Wednesday, in fact) nothing that had been posted could be 'saved' if it was older than the latest cache of the board on 'net search engines, or if it hadn't been saved in someone's private files. We put together as much as we could so that it could be reposted, but there were hundreds of recipes that no one had a copy that would allow reconstruction. Thanks so much for reposting your chili recipe...it's a good one!

[LisaS]

I made this the other day - I did the counts as if it made 4 servings. You could leave out the corn - but I think it adds something special.
I assumed the Dreamfields counts to be accurate as advertised.

Chili Mac
1.25 lbs ground turkey (raw weight)
1 can (14.5 oz) diced tomatos
2 T tomato paste
1/3 C frozen corn
1 bell pepper, diced
1/4 onion, diced
1 T chili powder
1/2 to 1 tsp garlic powder
1/2 to 1 tsp onion powder
paprika, cayenne, red chile flakes to taste
salt & pepper, to taste
2 oz dry Dreamfields Elbow pasta - cooked according to directions

1. Brown the meat in a large skillet. Salt & pepper it.
2. Add the onion & pepper and cook until starting to get tender.
3. Add the dry spices and cook a minute or so to get rid of the rawness
4. Add the tomatos & paste and some water to make a loose sauce.
5. Bring to a boil and then turn down to simmer for 10 minutes or so.
6. Add elbows & corn and bring back up to heat. Cook until thickened to your liking.

Serves 4. I usually add a green salad with O&V.

Per serving: 29g pro, 12 ECC (15 - 3), 13.6g fat for 329 kcal
Good reheated for lunch.

[pinerivergirl]

I was going nuts an hour ago looking for this old recipe and finally found it. I was searching for it on these boards but after noticing the message boards were hacked, I figured it must be one of those missing. So, I am happy to post it.

Crock Pot Chili

1.5 pounds ground beef
2 mild Italian sausage links
1 15 oz can diced tomatoes
1 15 oz can tomato sauce
2 Tbsp. tomato paste (helps thicken)
1/3 cup chopped onion
1/4 cup mixed chopped bell peppers
1 Tbsp garlic
1 4oz can diced Ortega mild green chilis
1 can drained and rinsed Eden's black soy beans
1 Tbsp ground cumin
1 Tbsp ground oregano
1/2 tsp ground red pepper (or to taste)
1/2 Tbsp each salt and pepper
1/3 cup chili powder (or to taste)

Brown all the meat, drain, then add to crock pot. Add all other ingredients; mix. Cook on high 4-6 hours or on low all day 6-10 hours. Good with sour cream and shredded cheddar on top.