Chili is a thick soup that is thought to have originated in the Southwestern United States. Early versions contained antelope or venison meat, hot peppers, tomatoes and onions. Most varieties of chili in the United States today contain beans, which are high in carbohydrates. Simple adjustments can help you create low-carb beef chili to enjoy as part of a low carbohydrate diet. Depending on the ingredients you choose, this soup may contain only 7 g to 10 g of carbohydrates per serving.
Beef
Beef is a staple source of protein in the United States, and does not contain significant amounts of carbohydrates. Ground beef is the simplest option, because it does not require cutting. Simply place 2 lb. of ground beef in a large skillet with 1 tbsp. of olive oil and break the ground beef up with a spatula as it cooks through. Alternatively, break raw ground beef into crumbles and grill on foil to eliminate the need for cooking oils. Opt for cubed stew beef for a soup more reminiscent of old-style chili.
Tomato Juice
Tomato juice serves as the base for low-carb beef chili. Each 1-cup serving of tomato juice contains about 10.31 g of carbohydrates. Add 4 cups of tomato juice to browned beef in a large soup pot or slow cooker for a thinner chili, or opt for 2 cups for a stew-like chili. Reducing the amount of tomato juice in your chili lowers the carbohydrate content.
Tomatoes
Tomatoes are staples of American-style chili and add nutrients such as vitamin C, potassium and beta carotene to this soup. Mix a cup of fresh, chopped tomatoes into your chili before cooking. A 1-cup serving of fresh tomatoes contains about 7 g of carbohydrates. If you are pressed for time, opt for 1 cup of canned, stewed tomatoes; however, a 1-cup serving of canned tomatoes contains about 15.78 g of carbohydrates.
Onions
Onions add flavor to low-carb beef chili and also provide nutrients such as sulfur and potassium. Stir 1 cup of chopped onions into your chili before cooking. A 1-cup serving of onions provides about 14.94 g of carbohydrates.
Spices
Spices can enhance the flavor of low-carb beef chili without significantly impacting the carbohydrate content of this dish. Add fresh, chopped cayenne peppers, jalapenos, serranos or habaneros to give chili heat. Chili powder, freshly chopped garlic, cumin and ground black pepper are also common chili spices. Garnish low-carb beef chili with fresh cilantro sprigs for an earthy, slightly spicy flavor.
Tips
Substitute fat-free chicken broth for half of the tomato juice to lower the carbohydrate content of chili. You can also reduce the amount of tomatoes to 1/2 cup and add other vegetables such as green peppers or mushrooms to further reduce carbohydrates.
Opt for lean stew beef or ground beef to lower the amount of saturated fats in low-carb chili. Saturated fats can encourage circulatory system blockages that contribute to heart disease.
Topping chili with cheese or sour cream adds carbohydrates to this dish.
References
- "The Everyday Low-Carb Slow Cooker Cookbook"; Kitty Broihier, et al.; 2004
- USDA NAtional Nutrient Database; Vegetables and Vegetable Products
- Chili Madness; Jane Butel; 2008
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