Low-Carb Chili 

Low-Carb Chili, go-to Meal

I have recently been thinking about my go-to meals, the meals I make when I can’t think of anything to make. This low-carb Chili is one of those meals. Ideally, I’ll post the recipes for my other go-to meals as I make them but as I’m sure you are aware I’m not super consistent with my blog posting. If you want more recipe posts please let me know. Pester me and it will remind to get those recipes posted. The best way to reach out to me is on my facebook page, The Simplicity of Wellness Facebook Page. Check it out and click to follow.

Chili, a comfort food

O.k., back to the Chili. First, we’re closing in on spring so it seems like maybe the wrong time to be posting a chili recipe. Here’s the thing, everyone seems to be suffering through the last ditch effort of winter. The east coast is buried in snow and Northern California is getting all of our winter rain in one month. I know spring it right around the corner (at least I hope so) but this warm, yummy chili is perfect for this crazy March weather.

The Chili

This recipe is based on the Chocolate Chili recipe by Melissa Joulwan. I love her Well Fed cookbook series, here’s a link to her first cookbook Well Fed Paleo Recipes and her second cookbook Well Fed 2, more Paleo Recipes. My copy of Well Fed is completely tattered from use. So many great recipes.

My Chili

This is a low-carb Chili, NOT a ketogenic Chili recipe. I suppose it could be ketogenic if you are really good at counting your carbs and keep them below your 20 or 30 gram threshold. Most of the carbs in this chili come from the chopped onion, the sliced mushrooms, tomato paste, diced tomatoes, chili powder and Swiss chard. Just to put the carbs in perspective, my chili has either 14 or 11 net carbs per serving depending on if you get 6 or 8 servings out of the pot of chili. That’s not bad. It’s actually great if you compare it to traditional chili with beans. If you were to drop the mushrooms and Swiss chard and add in a 15 oz. can of Pinto beans and a 15 oz. can of Kidney beans the net carbs would be 27 grams or 21 grams for those same 6 or 8 servings.

The Recipe

Low-Carb Chili

March 14, 2018

by Amy White, Functional Nutritionist

Cuisine American

Category Food Low Carb Recipe Uncategorized

A low-carb, bean-less chili that uses mushrooms as a substitute (not a perfect substitute) for the texture of beans.

Persons

8

Notes

I have calculated out the nutritional information based on either 6 or 8 servings and will write out the difference in servings using "/". Total calories 510 (6 servings)/ 383 (8 servings), fat 35/26, carbs 18/14, fiber 4/3, net carbs 14/11, protein 24/22.
If you aren't counting your carbs beyond keeping them low (below 100/day) you might enjoy adding some roasted spaghetti squash under the chili. We do this. 1/4 to 1/2 cup of roasted spaghetti squash in the bowl and then serve the chili on top.

Ingredients

• Coconut Oil, 2 TBSP
• Ground Beef, 2 lbs
• Chopped Onion, 2 cups
• Sliced Mushrooms, 8 oz.
• Swiss Chard, Chopped, 2 cups
• Garlic, minced, 4 tsp.
• Cocoa Powder, unsweetened, 1.5 TBSP
• Chili Powder, 2 TBSP
• Cumin, ground, 2 TBSP
• Allspice, ground, 1 tsp
• Oregano, dried, 1 tsp
• Salt, 1 tsp
• Tomato Paste, 1 can, 6 oz.
• Fired Roasted Diced Tomatoes, 1 can, 14.5 oz.
• Broth, 16 oz. (your choice, beef, chicken, bone)
• Water, 1/2 cup (optional)

Instructions

1. Heat the Coconut Oil or your fat of choice in a large soup pot on medium-high heat.
2. Once the oil is melted, add the chopped onions, stir and let cook until translucent.
3. Add the sliced mushrooms, mix well with the onions. Let cook for 1-2 minutes.
4. Add the minced garlic, mix well, cook for about 1 minute.
5. Add the chopped Swiss chard, mix well.
6. Add break the ground beef up into small pieces and add to the hot pot.
7. Mix beef and vegetables well. Continue to cook and occasionally stir until the meat is no longer pink.
8. As the meat-vegetable mixture cooks, mix the cocoa powder, chili powder, cumin, oregano, allspice and salt in a small bowl. Blend well with a fork.
9. When the meat is no longer pink, add the spice mixture to the pot. Stir really well, use your muscles! Make sure the spice mixture gets evenly distributed.
10. Add the tomato paste and again, mix well so tomato paste gets well combined.
11. Add the diced tomatoes and broth, mix well.
12. Add more broth or water to bring the consistency of the chili to the way you like it.
13. Bring pot to a boil then turn down to a simmer and let simmer, uncovered for 2 hours. Stir occasionally, mostly because it's fun ; )
14. Serve and enjoy!

Tags

bean-less chili,

chili,

lchf chili,

Low-carb,

recipe

https://www.thesimplicityofwellness.com/low-carb-chili/

Seems like I use my Instant Pot for everything these days but this chili is just so easy to make on the stove top that I haven’t even tried it in the pressure cooker. The two hour simmer time can be a bummer but if you get to by 4 pm it will be ready by dinner time. The best is to make it ahead and then just heat and eat when ready.

Enjoy and remember, spring is right around the corner!!

Amy White, Functional Nutritionist

I’m Amy a board certified holistic nutritionist, certified functional nutritionist and lifestyle practitioner and certified Life Coach. I help women in midlife understand the changing needs of their body so that they can stop dieting and lose weight permanently. At 56 I live what I teach. Don’t believe the story that your best years are behind you. They are not. Your best years are just starting!