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3 Bean Layered Crock Pot Chili
This is a healthy crock pot chili recipe that is full of fiber, protein, vitamin A and vitamin C, while still being incredibly low in fat and calories. It combines many flavors as it is savory, sour, spicy and sweet. It also looks great with a great variety of texture and color. By adding a little cinnamon and nutmeg this chili recipe will certainly stand out from your typical fare. This recipe is ideal for those on a weight loss plan and it has a very low glycemic load. 2 lbs 96% Ground Beef 3 tablespoons cumin 2 teaspoons Garlic Powder 2 teaspoon cinnamon powder 1 teaspoon Nutmeg Powder 2 teaspoon Ground Black Pepper Coarse Grind 3 teaspoons Onion Powder 3 teaspoons Red Pepper Flakes 1 Habanero pepper 1 Jalapeno pepper 6 medium tomatoes (diced) 1 red onion 1 large red bell pepper 2 garlic cloves 1 teaspoon Dried Cilantro Juice from 1 fresh lime 2 tablespoons olive oil 3 cans 15oz dark kidney beans 1 15 oz can black beans 1 can 15 oz pinto beans 1 can 15 oz white corn 2 cans 30 oz tomato sauce 3 Bay leaves Layer 1: The Spices • Turn your crock pot to High and cover bottom with a thin layer of ground cumin (use 1 tablespoon), garlic powder, onion powder (2 teaspoon), pepper (1 teaspoon) and red pepper flakes (2 teaspoon). • Allow the spices to heat up in the bottom of your crock pot while you brown your beef in a separate pan. The heat activates the spices making their flavors bolder and more fragrant. This is the primary base for both the savory and spicy aspects of your chili. Layer 2: Seasoned Meat • In a separate pan partially brown 2-3 lbs of 96% ground beef with a tablespoon of ground cumin and a pinch of red pepper flakes. Then add into the crock pot on top of layer 1. Layer 3: Salsa Layer (this layer can also be used to make fresh salsa) • Finely dice the jalapeno and Habanero peppers. • Dice your tomatoes, red bell pepper, red onion and garlic. • Add the dried cilantro (fresh cilantro makes a great garnish after cooking, but in cooked dishes we prefer dried). • Mix all your veggies together with the juice from one Lime and two tablespoons of Extra Virgin Olive Oil. • Add in a tablespoon (or three) of minced Garlic and sprinkle on a teaspoon of dried Cilantro • Pour this vegetable mix on top of layer two. As you can see this layer is where much of the spectacular color comes from. This is also where you get the sweetness (from the vegetables), the savoriness (provided by the garlic) and the subtle heat (from the jalapeño and habañero peppers). Layer 4: Beans & Corn Here comes the balance of your color as well as the main texture and substance of this chili. • Drain and rinse your beans • Drain your corn • Mix these together in a strainer or colander • Pour this layer on top of layer three. Layer 5: The Sauce You’re almost finished. • Pour your tomato sauce on top of layer four. Layer 6: Back to the Spices • Add the final layer of cumin (1 tablespoon ), onion powder (1 teaspoon), pepper (1 teaspoon), red pepper flakes (1 teaspoon), finishing with 3 Bay leaves in the center. • Put the lid on your crock pot and continue cooking on High for 1 hour. Blending the Layers: • After one hour turn the temperature down to low, remove the Bay leaves and stir all of the ingredients together. • Cook on Low for another 4 hours. Serving Size Approximately 1.5 Cups Total Calories per Serving 351 Protein 18g Carbs 46g Fat 8 g |
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