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01 Oct 08

T-Nation.com | 20 Pounds in 20 Weeks

  • Dr. John's Chili

    Chili is one of the best ways to get a massive helping of protein from ground beef, together with a healthy dose of fiber from beans, our wonderful legume friends. Add a bunch of spices and vegetables, and you've got yourself a nutritive meal that can be made in bulk and stored for the week.

    Many of the best chili recipes use corn meal to thicken-up the dish. This is great for the taste buds and texture, but we'd rather not have the added carbs from corn. Instead, we use cashew meal, which serves to thicken the chili, as well as adding a unique taste. Not to mention a healthy dose of monounsaturated fatty-acids.

    This pot of stew could feed a village in Ethiopia for a week, so be prepared to store about 4 day's worth.

  • Ingredients

    4 pounds extra lean ground beef (96%)

    4 cans kidney beans (15.5 oz per can), drained and rinsed

    2 large onions, chopped

    2 large tomatoes, chopped

    1 pound carrots, peeled and sliced

    4 bell peppers: 1 green, 1 red, 1 yellow, 1 orange, cut into 1/2-inch squares

    6 cloves garlic, chopped

    Two 46-fl oz bottles V8 vegetable juice, spicy hot

    Cashew meal

    Spices: 4 tablespoons chili powder, 1 teaspoon cumin, 2 teaspoon paprika, 1 teaspoon celery seed, 1 teaspoon fresh ground pepper (for a quicker version, you can use 3 packages chili seasonings mix, but it won't quite be the same!)

    Instructions

    In a large skillet, brown the ground beef, one pound at a time, over high heat together with the garlic and onions. If your skillet is large enough (i.e., a wok), you can brown the beef all at once to save time. On the last batch, add the spices after the beef is browned, and continue frying for another couple of minutes. Add the browned beef to a very large pot with a lid, and then add the beans, tomatoes, carrots, peppers, and V8 juice. Bring to a boil, then reduce heat to simmer.

    To make the cashew meal, process the cashews in a blender in short bursts, until a grainy meal is formed. Do not process for too long or you will have cashew butter. Stir-in the cashew meal, cover, and simmer for an additional 30 minutes.

    Prep Time: 1 hour

    Difficulty Level: Easy

    Servings: 10

    Nutritional Information, Per Serving

    <!--td rowspan="11" valign="top"> </td-->

    Calories (k/cal)

    637

    Protein (g)

    71

    Carbohydrates (g)

    53

    fiber (g)

    11

    sugars (g)

    18

    Fat (g)

    13

    SFA (g)

    4

    MUFA (g)

    6

    PUFA (g)

    2

    omega-3 (g)

    0.1

    omega-6 (g)

    1.1

10 Jul 08

20 Simple Ways to Eat Healthy on a Budget | StrongLifts.com

  • 1. Buy Whole Foods. Unprocessed foods are cheaper and more nutritious than processed foods. They also give you total control over the ingredients. Avoid anything that comes from a box 90% of the time.
  • 2. Buy Cheap Proteins.
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