Slow cooked, richly flavored Texas Chili recipe is great for entertaining. Lean chunks of tender beef and flavorful sauce, a beef chili that’s comfort food!
Winter comfort food
As winter hangs on I’m rallying with comfort food. I mean, when you’ve had a recipe for more than 35 years, isn’t that the definition of comfort?
Or is comfort food something that simmers and sends yummy aromas wafting through the house? Comfort food seems to taste better when it’s shared, don’t you agree?
Tell me, what is comfort food to you?
A Wyoming rancher’s life
My father-in-law was a cattle rancher for more than three quarters of a century. He knows his cows’ history nearly as well as he knows his kids. He’s faced the ups and downs that come with a life in agriculture. As conditions change he adapts.
The Wyoming landscape is harsh for livestock. But ranchers across the state do their best to keep the animals fed and protected. Extreme cold brings frostbite and snow covers water and feed. During drought, grass is scarce. The solution is to buy more feed or sell some of the herd.
His herd has changed over the years. People want leaner beef with good flavor. Through breeding evolution, he continues to deliver the fresh, wholesome product that meets customer demand.
The good thing about beef is that it delivers on both taste and nutrition.
Nutrient rich, lean beef provides substantial amounts of vitamins and minerals, most notably protein, iron, zinc, and vitamin B12.
Despite the common reference to animal fats as “saturated,” according to the United States Department of Agriculture, less than half of all fatty acids in meat fat are saturated. Lean beef typically contains more monounsaturated fatty acids than saturated fatty acids.
Many popular beef cuts meet government guidelines for lean, including favorites such as sirloin, flank steak, tenderloin, T-bone steak and 95-percent-lean ground beef.
Benefits of protein
Diets higher in protein can help minimize muscle loss as we age. As he ages my father-in-law is at risk for sarcopenia, the age-associated loss of skeletal muscle and function. So I want lean protein on his plate.
Rather than eating most of it at dinner, I suggest spreading it throughout the day so breakfast and lunch also have protein-rich foods, such as eggs, yogurt, milk, fish, and cheese.
Sarcopenia is associated with reduced strength and overall health and can lead to loss of independence, disability and premature death. Because falls are a major cause of death in seniors, maintaining muscle integrity is an important preventive tactic.
With 25 grams of protein and 10 essential nutrients in one 3-ounce serving, beef shows up regularly on my table. Three ounces is about the size of a smart phone. Even smarter because that’s about 25 grams of protein and 50 percent of your daily protein requirement.
High-quality protein sources
High–quality protein is not hard to find. Meat, poultry and fish, milk, yogurt and cheese, eggs, beans such as black or pinto beans, and peas such as split peas and lentils, nuts and seeds, tofu, soybeans and hummus are all good sources.
Where to find protein
- 1 large egg = 6 grams
- 23 almonds = 6 grams
- ½ cup of beans = 7 grams
- 1 cup milk = 8 grams
- 1 cup quinoa = 8 grams
- 2 tablespoons peanut butter = 8 grams
- 1/2 cup Greek-style yogurt = 11 grams
- 1 cup plain yogurt = 12 grams
- ½ cup cottage cheese = 14 grams
- 1⁄2 cup firm tofu = 20 grams
- 3 ounces tuna = 22 grams
- 3 ounces of beef = 25 grams
- 3 ounces chicken = 26 gram
A few more beef recipes I like:
- Gyros Breakfast Burritos
- Vietnamese Noodle Bowl
- Meatloaf Egg Muffin Cups
- Instant Pot Short Rib Ragu
- Instant Pot Korean Beef Lettuce Wraps
This beef chili recipe delivers on both levels. Plus it smells great and tastes even better. Texas Chile, or Texas Chili, flavors develop if refrigerated overnight, making this a great dish for entertaining. This dish also freezes well, just seal it up tight and it’s good for at least 3 months.
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Slow cooked, richly flavored Texas Chile is great for entertaining. Lean chunks of tender beef is a flavorful sauce. That’s comfort food!
- Prep Time: 30 mins
- Cook Time: 2 hours
- Total Time: 2 hours 30 minutes
- Yield: 8 1x
- Category: Main Dish, Beef
- Method: Stove
- Cuisine: Mexican
- 3 pounds boneless chuck, trimmed of fat, cut into 1-inch cubes
- 1 tablespoon canola oil
- 2 cloves garlic, chopped
- 3 tablespoons chili powder
- 1 tablespoon ancho chile pepper
- ¼ teaspoon crushed red pepper
- 2 teaspoons ground cumin
- 1 tablespoon dried oregano
- 3 tablespoons flour
- 2 cans beef broth, divided
- ½ teaspoon salt
- ¼ teaspoon black pepper
- lime wedges
- In a small bowl combine chili powder, ancho chile pepper, crushed red pepper, cumin, oregano and flour. Set aside.
- Heat oil in 4-quart Dutch oven over medium heat. Add beef, stirring frequently, until the meat changes color but does not brown.
- Lower heat, stir in garlic, cook for 1 minute.
- Sprinkle meat with chili mixture, stirring until evenly coated.
- Stir in 1 ½ cans broth. Add salt and pepper. Bring to a boil, stirring occasionally. Reduce heat, simmer, partially covered, over low heat, approximately 1 ½
- Hours, stirring occasionally. Add remaining broth. Cook 30 minutes more, or until meat is tender and falling apart.
- Finish with a squeeze of fresh lime juice over each bowl.
- Serving Size: 1.25 cups
- Calories: 420
Keywords: beef chili, is beef nutritious, what are sources of protein, how much protein do I need