Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

This recipe is safe for those who are lactose intolerant.

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...

The ground flank steak will be more expensive than using ground beef. I prefer to know that my ground beef is very lean and in this day and age there are not many hometown butchers that will make fresh, lean ground beef. You can use pretty much any lean cut of beef top or bottom round that are well trimmed of fat will do nicely.

If you are going to use ground beef that is purchased in the meat section it is best to pre-cook this in a separate pot and then squeeze all of the excess grease out through a strainer. Then add the cooked and defatted beef to the cooking onions and peppers.

Cayenne Pepper

Cayenne is a species of extremely hot chili pepper. It is small to medium sized (about 2 - 5 inches long) and bright red. Most cayenne grown today is dried and ground into cayenne pepper. Buy ground cayenne in small amounts so that it doesn't lose its fresh flavor. As it ages, it turns from a bright pepper red to a duller brownish red.


Chili Con Carne

Servings = 6 | Serving size =about 1 1/2 cups

Cooking Time = 60 Minutes

This recipe can be multiplied by 2, 3.

This healthy chili recipe keeps well for about 4 days in the fridge.

Note: Those who are lactose intolerant will want to leave out the cheese.

Serve with a salad using Citrus Viniagrette or Tomato Chive Dressing.

1 lb flank steak
1 tsp grapeseed oil
8 ounces white onion (diced)
12 ounces poblano chilies (seeded and diced)
1 jalapeno (seeded and minced)
1 28 ounce can no salt added diced tomatoes
1/2 cup beer
1 1/2 tsp chili powder
1/8 tsp cayenne pepper
1/2 tsp salt
1/8 tsp ground cinnamon
1/8 tsp ground cumin
fresh ground black pepper (to taste)
2 15 ounce can no salt added kidney beans (drained and rinsed)
1 cup water
1/4 ounce (per serving) reduced-fat cheddar cheese

Chili Con Carne Recipe from Dr. Gourmet

Trim any excess fat from the flank steak. Cut into 1 inch cubes and place in a food processor fitted with a steel blade. Process until the consistency of ground beef.

Place the grapeseed oil in a large stock pot over medium high heat. Add the onion and cook, stirring frequently, until the onions begin to soften. Add the poblano and jalapeno peppers and cook for about five minutes.

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

While the meat is browning place the canned tomatoes in the same food processor and blend until the tomatoes are almost smooth. There should be a texture to the blended tomatoes.

Add the tomatoes, beer, chili powder, cayenne pepper, salt, ground cinnamon, cumin, salt and pepper to the pot and stir. Cook for about 20 minutes and add the kidney beans.

Cook for about thirty minutes over medium until the kidney beans are soft. Add water to the pot to keep the chili a thick consistency.

Serve topped with the cheese.

Nutrition Facts

Serving size = 1 1/4 cups

Servings = 6


Amount Per Serving

Calories 321 Calories from Fat 74
  % Daily Value
Total Fat 8g 13%
    Saturated Fat 3g 15%
    Monounsaturated Fat 3g
    Trans Fat 0g
Cholesterol 43mg 14%
Sodium 495mg 21%
Total Carbohydrates 29g 10%
    Dietary Fiber 8g 33%
    Sugars 5g
Protein 32g
Vitamin A 12% Vitamin C 100%
Calcium 12% Iron 28%
Vitamin K 17 mcg Potassium 986 mg
Magnesium 79 mg