Beef and Beans

Beef and Beans is a flavorful and hearty dish with a chili kick that is sure to please your taste buds. This recipe combines tender beef round steak with a blend of mustard, chili powder, and other spices, creating a rich and robust flavor profile. The addition of diced tomatoes, onions, and kidney beans adds depth and texture to the dish. Cooked in a slow cooker, this recipe allows the flavors to meld together while you go about your day. Serve this delicious Beef and Beans over rice for a satisfying and complete meal. Let’s get started with the recipe!

INGREDIENTS:

• 1½ pounds (680 g) beef round steak
• 1 tablespoon (11 g) mustard
• 1 tablespoon (7.5 g) chili powder
• ¼ teaspoon black pepper
• ½ teaspoon minced garlic
• 1 can (14 ounces, or 400 g) no-salt-added diced tomatoes
• 1 cup (160 g) chopped onion
• 2 cups (512 g) kidney beans

PREPARATION:

1. Cut the beef round steak into thin strips.
2. In a bowl, combine the mustard, chili powder, black pepper, and minced garlic. Add the beef strips and toss to coat them evenly.
3. Transfer the coated beef to the slow cooker.
4. Add the diced tomatoes and chopped onion to the slow cooker.
5. Cover the slow cooker and cook on low for 5 to 7 hours.
6. Stir in the kidney beans and continue cooking for an additional 30 minutes.

YIELD: 8 servings

TIP:

• Serve the Beef and Beans over rice to complement the flavors and add a satisfying texture to the dish.

NUTRITIONAL INFORMATION PER SERVING:

• 155 g water
• 184 calories (16% from fat, 53% from protein, 31% from carbs)
• 24 g protein
• 3 g total fat
• 1 g saturated fat
• 1 g monounsaturated fat
• 0 g polyunsaturated fat
• 14 g carbs
• 5 g fiber
• 2 g sugar
• 268 mg phosphorus
• 46 mg calcium
• 4 mg iron
• 63 mg sodium
• 639 mg potassium
• 339 IU vitamin A
• 0 mg ATE vitamin E
• 7 mg vitamin C
• 48 mg cholesterol

To create this flavorful dish, the beef round steak is cut into thin strips, ensuring tenderness and quick cooking. The strips are then coated in a mixture of mustard, chili powder, black pepper, and minced garlic, which adds a bold and zesty flavor profile. This spice blend infuses the beef with a delightful chili kick, elevating the dish to new levels of deliciousness.

The slow cooker is the perfect cooking method for this recipe, as it allows the flavors to meld together beautifully over several hours. The combination of diced tomatoes and chopped onion creates a rich and savory base for the dish, providing a burst of freshness and natural sweetness. The slow cooking process ensures that the beef becomes tender and the flavors develop and intensify.

To add heartiness and texture, kidney beans are stirred into the dish towards the end of the cooking time. These beans not only provide a good source of plant-based protein and fiber but also add a satisfying element to the chili-flavored beef. They complement the beef and spices perfectly, creating a well-rounded and balanced meal.

Each serving of this chili-flavored beef dish offers a good amount of protein, making it a satisfying option for a main course. With a modest amount of fat and carbohydrates, it’s a nutritious choice that can be enjoyed as part of a balanced diet. The dish is also rich in potassium, phosphorus, and vitamin A, providing essential nutrients for overall health.

To serve, spoon the chili-flavored beef over a bed of fluffy rice. The rice acts as a neutral base, allowing the bold flavors of the dish to shine through. This combination creates a complete and filling meal that will warm you up and satisfy your taste buds.