Mediterranean Chili

Instead of the typical southwest flavors, I tried adding a Mediterranean twist to this chili. It’s delicious and quite different.

1. Dust the beef with the flour. Lightly coat a large, nonstick saucepan with cooking spray and sauté the beef for 4 minutes, just until browned on all sides. Set aside. Wipe out the pan and respray.

2. Add, the oil and onion and cook, stirring frequently, for 3 minutes or until lightly browned. Add the mushrooms, garlic, green pepper and zucchini and sauté for 5 minutes or until the mushrooms are no longer wet. Add the reserved meat along with the beans, tomato sauce, stock, olives, chili powder, sugar, basil and oregano. Stir well and bring to a boil. Reduce the heat to low, cover and simmer for 30 minutes.

3. Serve in individual bowls, garnished with feta cheese and cilantro or parsley.

12 oz sirloin beef (tip), diced
1 Tbsp all-purpose flour
1 tsp vegetable oil
1 cup chopped onion
1 cup sliced mushrooms
2 tsp finely chopped garlic
1 cup chopped green bell pepper
2 cups chopped zucchini
1 1/2 cups canned red kidney beans, drained and rinsed
2 cups tomato sauce (or store-bought spaghetti sauce)
3/4 cup beef (or chicken) stock
1/3 cup sliced black olives
1 Tbsp chili powder
1 tsp brown sugar
2 tsp dried basil
1 1/2 tsp dried oregano
1/3 cup crumbled feta cheese (about 1 1/2 oz)
1/3 cup chopped cilantro or parsley

Nutritional Analysis per Serving

Calories 277
Protein 20 g
Fat 8.3 g
Saturated Fat 2.6 g
Carbohydrates 31 g
Cholesterol 41 mg
Sodium 560 mg
Fiber 9 g

Prep Time: 15 minutes
Cook Time: 40 minutes

Make Ahead: Prepare up to a day early Reheat gently, adding the garnish just before serving.

Serves 6

Nutrition Watch: Beans are rich in complex carbohydrates, high in fiber and low in fat. They are an excellent source of plant protein and they also contain calcium, iron, zinc, magnesium and B vitamins. They can help lower cholesterol levels and aid in the fight against cancer, diabetes and heart disease.