(makes 8 servings)
vegetable cooking spray
2 cups (60 g) chopped onion
4 garlic cloves, minced
2 fresh Anaheim chiles, seeded and minced
2 fresh jalapeÃ±o chiles, seeded and minced
2 pounds (960 g) boneless shoulder or leg of venison, trimmed of all fat and cut into 1/2-inch (1.25 cm) cubes
1 tablespoon (30 ml) freshly ground pepper
3 tablespoons (45 ml) good-quality chili powder
2 tablespoons (30 ml) ground cumin
1 tablespoon (15 ml) ground cinnamon
2 dried ancho chiles, seeded and chopped
1/4 teaspoon (12.5 ml) crushed dried oregano
1/4 teaspoon (1.25 ml) crushed dried thyme
1 12-ounce (360 ml) can light beer
3 cups (720 ml) water
1 28-ounce (840 g) can low-sodium Italian style tomatoes, with juice
1 15-ounce (450 g) can black beans, drained, rinsed, and drained again
1/4 cup (4 g) finely chopped fresh cilantro
- Lightly spray the bottom of a large pot with cooking spray. Add onion, garlic, and fresh chiles. Saute over medium-low heat, stirring, until onion is limp, about 4 minutes. Transfer the onion mixture to a dish; keep warm.
- Sprinkle the cubed venison with pepper. Add the seasoned venison to the pot (if necessary, lightly spray with cooking spray to prevent sticking) and cook, stirring, until venison is well browned. Return onions to the pot and add the remaining ingredients except black beans and cilantro. Stir well, breaking up the tomatoes with the back of a spoon. Simmer, uncovered, for 1 1/2 hours, until the venison is tender. If chili seems too dry, add water as needed to maintain desired consistency.
- Stir in black beans and cilantro. Cook for another 10 minutes, until beans are heated through. Ladle the chili into soup bowls and serve.
Per serving: 251 calories (14% calories from fat), 31 g protein, 4 g total fat (1.2 g saturated fat), 21 carbohydrate, 6 g dietary fiber, 96 mg cholesterol, 224 mg sodium
Exchanges: 3 lean meat, 1/2 carbohydrate (1/2 bread/starch), 3 vegetable