Corn Bread-Topped Beef & Black Bean Chili
A one-skillet twist on a traditional chili with corn bread, this clean eating chili uses both lean beef and black beans for a satisfying protein punch.
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Ingredients
- 1 lb extra-lean ground beef
- 1 yellow onion, chopped
- 1 stalk celery, chopped
- 2 cloves garlic, minced
- 2 tbsp unsalted tomato paste
- 1½ tbsp chile powder
- 2 tsp ground cumin
- 1 tsp dried oregano
- 1 15-oz BPA-free can black beans, drained and rinsed
- 4 cups jarred or boxed unsalted diced tomatoes
- 3/4 cup fresh or frozen corn kernels
- (thawed, if frozen)
- 1/2 cup low-sodium vegetable or chicken broth (or water)
- 1/4 tsp each sea salt and ground
- black pepper
Corn bread
- 3/4 cup whole-wheat flour
- 1/2 cup whole-grain cornmeal (Note:
- Not the stone-ground variety.)
- 1½ tsp baking powder
- 1/4 tsp sea salt
- 1 egg
- 1 cup buttermilk
- 1 tsp olive oil
- 2 tbsp chopped fresh cilantro
- or parsley
- 1/3 cup shredded cheddar cheese
Preparation
- Preheat oven to 400°F. In a large, deep ovenproof skillet on medium, add beef, onion, celery and garlic and sauté, breaking up with a spoon, until beef is no longer pink and vegetables are soft, 6 to 8 minutes.
- Add tomato paste, chile powder, cumin and oregano. Cook, stirring constantly, for 30 seconds. Add beans, tomatoes, corn, broth and 1/4 tsp each salt and pepper; bring to boil. Reduce heat to medium-low, cover and simmer, stirring occasionally, for 12 minutes.
- Meanwhile, prepare corn bread: In a medium bowl, whisk flour, cornmeal, baking powder and 1/4 tsp salt. In a small bowl, whisk egg, buttermilk and oil; pour over flour mixture and add cilantro. Stir just until combined; spoon mixture evenly over chili in 8 dollops.
- Bake for 30 to 35 minutes, until corn bread is golden and cooked through. Remove from oven and sprinkle with cheese. Switch oven to broil setting on high and broil, watching closely, until cheese is bubbling, 1 minute. Let stand for 5 minutes before serving.
Nutrition Information
- Serving Size 1 1/2 cups and 1 piece of corn bread
- Calories 218
- Carbohydrate Content 27 g
- Cholesterol Content 31 mg
- Fat Content 4 g
- Fiber Content 5 g
- Protein Content 17 g
- Saturated Fat Content 1 g
- Sodium Content 393 mg
- Sugar Content 6 g
- Monounsaturated Fat Content 0 g
- Polyunsaturated Fat Content 0 g