High Protein Chili Con Carne (Lean) is the ultimate comfort food that doesn’t compromise on nutrition. This hearty, protein-packed dish combines lean ground beef with fiber-rich beans, warming spices, and plenty of vegetables for a satisfying meal that’s perfect for busy weeknights or meal prep. As one of my favorite Quick Healthy Dinner Recipes, this chili delivers impressive nutritional benefits while keeping calories in check. It’s versatile enough to please the whole family while supporting your fitness and health goals.
Nutritional Benefits
This lean chili con carne is a nutritional powerhouse, providing a balanced mix of protein, complex carbohydrates, fiber, and essential vitamins and minerals. The lean beef and beans create a complete protein profile, while the vegetables add antioxidants, vitamins, and minerals.
| Nutrition (Per Serving) | |
|---|---|
| Calories | 320 |
| Protein | 35g |
| Carbohydrates | 25g |
| Fiber | 8g |
| Fat | 9g |
| Saturated Fat | 3g |
| Iron | 4.5mg |
| Vitamin C | 35mg |
| Potassium | 780mg |
| Sodium | 580mg |
Ingredients & Substitutions
| Ingredient | Role | Possible Substitutions |
|---|---|---|
| 1 lb (450g) lean ground beef (90-95% lean) | Main protein source | Ground turkey, chicken, or plant-based ground meat |
| 1 large onion, diced | Flavor base | Shallots or leeks |
| 2 bell peppers (any color), diced | Texture and vitamins | Poblano peppers or additional vegetables |
| 3 cloves garlic, minced | Aromatic flavor | 1 tsp garlic powder or 1 tbsp garlic paste |
| 1 can (15 oz) kidney beans, drained | Fiber and protein | Black beans, pinto beans, or chickpeas |
| 1 can (15 oz) black beans, drained | Additional protein and texture | Any bean variety |
| 1 can (14.5 oz) diced tomatoes | Base and acidity | Fresh tomatoes (about 4 medium) or tomato sauce |
| 1 can (6 oz) tomato paste | Thickener and flavor | 2 tbsp tomato sauce + 2 tbsp cornstarch |
| 1 cup low-sodium beef broth | Liquid and flavor | Chicken broth, vegetable broth, or water |
| 2 tbsp chili powder | Primary seasoning | Taco seasoning or a mix of paprika, cumin, and oregano |
| 1 tbsp ground cumin | Earthy flavor | Ground coriander or additional chili powder |
| 1 tsp dried oregano | Herbal notes | Italian seasoning or Mexican oregano |
| 1 tsp smoked paprika | Smoky flavor | Regular paprika plus a dash of liquid smoke |
| ½ tsp cayenne pepper (adjust to taste) | Heat | Fresh chopped jalapeño or red pepper flakes |
| Salt and pepper to taste | Flavor enhancement | Low-sodium seasoning blends |
Equipment Needed
– Large Dutch oven or heavy-bottomed pot
– Wooden spoon or spatula
– Measuring cups and spoons
– Can opener
– Sharp knife and cutting board
– Ladle for serving
Step-by-Step Instructions
1. Prep your ingredients: Dice the onion and bell peppers. Mince the garlic. Drain and rinse the beans. Having everything ready will make the cooking process smoother.
2. Brown the meat: Heat a large Dutch oven or pot over medium-high heat. Add the lean ground beef and cook, breaking it up with a wooden spoon, until no longer pink (about 5-7 minutes). If using 90-95% lean beef, you shouldn’t need to drain any fat.
3. Add aromatics: Add the diced onion to the pot and cook until translucent, about 3-4 minutes. Then add the bell peppers and garlic, cooking for another 2 minutes until fragrant.
4. Incorporate spices: Stir in the chili powder, cumin, dried oregano, smoked paprika, and cayenne pepper. Toast the spices with the meat and vegetables for about 1 minute to release their flavors.
5. Add remaining ingredients: Add the drained beans, diced tomatoes with their juice, tomato paste, and beef broth. Stir well to combine all ingredients and scrape any browned bits from the bottom of the pot.
6. Simmer: Bring the High Protein Chili Con Carne (Lean) to a boil, then reduce heat to low. Cover and simmer for 30 minutes, stirring occasionally.
7. Final simmer: Remove the lid and continue to simmer for another 15-20 minutes to thicken the chili to your desired consistency. Season with salt and pepper to taste.
8. Rest and serve: Let the chili rest for about 5 minutes before serving. This allows the flavors to meld together even more. Serve with your favorite toppings like a small amount of reduced-fat cheese, Greek yogurt, or fresh cilantro.
Troubleshooting & Pro Tips
– Too thin? Let the chili simmer uncovered for longer, or add 1 tablespoon of cornstarch mixed with 1 tablespoon of cold water.
– Too thick? Add a splash more broth or water until you reach your desired consistency.
– Not spicy enough? Add more cayenne pepper or some diced jalapeños.
– Too spicy? Add a dollop of Greek yogurt when serving or stir in a small amount of tomato sauce to dilute the heat.
– Boost the protein: Add an extra can of beans or increase the lean ground beef to 1.5 pounds.
– Make it more filling: Serve over a small portion of brown rice or quinoa for a complete meal among your Quick Healthy Dinner Recipes arsenal.
Storage & Make-Ahead Tips
– Refrigeration: Store cooled chili in airtight containers in the refrigerator for up to 4 days.
– Freezing: This chili freezes exceptionally well. Portion into freezer-safe containers and freeze for up to 3 months. Leave some headspace for expansion.
– Reheating: Thaw overnight in the refrigerator if frozen. Reheat on the stovetop over medium heat until bubbling or microwave in 1-minute intervals, stirring between each.
– Meal prep: Make a double batch on Sunday for easy lunches and dinners throughout the week.
– Flavor development: Chili often tastes better the next day as flavors continue to develop overnight.
Conclusion
This High Protein Chili Con Carne (Lean) proves that healthy eating doesn’t mean sacrificing flavor or satisfaction. With 35 grams of protein per serving and a wealth of nutrients from beans and vegetables, it’s a nutritional powerhouse that still delivers that classic comfort food experience. The beauty of this recipe is its versatility—enjoy it on its own, over a small portion of whole grains, or with a variety of healthy toppings. As one of my go-to Quick Healthy Dinner Recipes, it’s perfect for busy weeknights, meal prep, or feeding a hungry family on a budget. Give it a try, and it might just become your new favorite protein-packed comfort meal!
FAQ
Can I make this vegetarian?
Absolutely! Replace the ground beef with an additional can of beans, lentils, or plant-based ground meat substitute. Use vegetable broth instead of beef broth.
How can I make this in a slow cooker?
Brown the meat and sauté the vegetables first, then transfer everything to a slow cooker. Cook on low for 6-8 hours or high for 3-4 hours.
Can I use dried beans instead of canned?
Yes, but they’ll need to be soaked and cooked separately first. Use about 1.5 cups cooked beans to replace each can.
Is this recipe gluten-free?
Yes, as written, this recipe is gluten-free. Just ensure your broth and spice blends don’t contain any hidden gluten ingredients.
What are the best toppings for this chili?
Try diced avocado, a dollop of Greek yogurt (instead of sour cream), a small sprinkle of reduced-fat cheese, fresh cilantro, green onions, or a squeeze of lime.
How can I increase the vegetables in this recipe?
Feel free to add diced zucchini, carrots, celery, or corn for additional nutrition and texture in this Healthy Dinner Recipes For Family favorite.
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