Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

This recipe contains cheese and those who are lactose intolerant may wish to leave out the cheese.

This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Use a gluten-free beer.


"Next to jazz music, there is nothing that lifts the spirit and strengthens the soul more than a good bowl of chili." -Harry James, Author

The refrigerator light goes on...

You can use ground beef in this recipe. I prefer to use the leaner ground beef – at least 90%/10%. The lower fat content saves on calories but it also keeps the chili from being too greasy. The flank steak will be more expensive than using ground beef but simmering the chili for 90 minutes or so and you will have a tender beef that is perfect for this chili.

This is a great example of why chili is great for you. There is less beef in this but a ton of veggies, fruit (tomatoes and avocado) and legumes (kidney beans). Those bring 16 grams of fiber to the party along with great quality monounsaturated fats. Eating great food is great for you.


Chili Con Carne

Servings: 6 | Serving size: about 2 cups

Cooking Time: 60 Minutes

This recipe can easily be multiplied and keeps well for about 4 days in the fridge.

Chili con Carne recipe from Dr. Gourmet


  • 2 tsp. olive oil
  • 2 medium white onions (diced)
  • 8 ounces poblano chilies (seeded and diced)
  • 1 large jalapeno pepper (seeded and minced)
  • 16 ounces flank steak (cut into 1/2 inch cubes)
  • 2 – 15 ounce cans no salt added diced tomatoes
  • 12 ounces beer
  • 2 tsp. chili powder
  • 1/8 tsp cayenne pepper
  • 1/2 tsp salt
  • 1/8 tsp. ground cinnamon
  • 1/2 tsp. ground cumin
  •  fresh ground black pepper to taste
  • 2 - 15 ounce cans no salt added kidney beans
  • 1 cup water
  • 1 ounce (per serving) reduced-fat cheddar cheese (shredded)
  • 6 large green onions (thinly sliced crosswise)
  • 1 1/2 medium avocados (peeled and sliced)

Place the olive oil in a large stock pot over medium high heat.

Add the onion and cook for about 5 minutes until the onions begin to soften. Stir frequently.

Add the poblano and jalapeno peppers and cook for about five minutes. Stir frequently.

Add the flank steak and cook until the meat has browned.

Add the tomatoes, beer, chili powder, cayenne pepper, salt, ground cinnamon, cumin, salt, pepper and kidney beans with the water from the can to the pot and stir.

Cover and cook for over low heat for about 90 minutes until the kidney beans are soft.

Stir occasionally. Add water to the pot as needed to keep the chili a thick consistency.

Serve topped with cheddar cheese, green onions, and sliced avocado.

Nutrition Facts

Serving size: about 2 cups

Servings: 6

Amount Per Serving

Calories 480 Calories from Fat 180
% Daily Value
Total Fat 20g 26%
   Saturated Fat 7g 35%
   Monounsaturated Fat 10g
   Trans Fat 0g
Cholesterol 65mg 22%
Sodium 500mg 22%
Total Carbohydrates 39g 14%
    Dietary Fiber 16g 58%
    Sugars 7g
Protein 35g
Vitamin A 12% Vitamin C 35%
Calcium 32% Iron 31%
Vitamin K 70mcg Potassium 1400mg