Beef and Black Bean Chili with Green Onion Corn Cakes

Health score
36%
Beef and Black Bean Chili with Green Onion Corn Cakes
35 min.
8
648kcal

Suggestions

Ingredients

  • servings butter for greasing griddle pan
  • 30 ounce black beans drained canned
  • 14.5 ounce canned tomatoes diced canned
  • tablespoons chili powder dark
  • 17 ounce corn muffin mix 
  • tablespoons corn oil 
  • tablespoon cumin 
  •  eggs beaten
  • tablespoons cilantro leaves fresh chopped
  • cloves garlic finely chopped
  • pounds ground beef sirloin lean
  •  jalapeno seeded chopped
  • cup milk 
  • tablespoon olive oil extra-virgin
  • medium onion finely chopped
  •  bell pepper red finely chopped
  • cup beef stock canned
  • servings salt and pepper 
  •  scallions thinly sliced
  • ounce tomato purée canned
  • tablespoon worcestershire sauce 

Equipment

  • bowl
  • frying pan
  • paper towels
  • pot
  • cake topper

Directions

  1. Watch how to make this recipe.
  2. In a large deep skillet or pot, brown ground beef in oil over high heat. Season meat with salt and pepper, then add Worcestershire sauce. Reduce heat to medium high when the meat is browned and crumbled, then add onion, garlic, red peppers, jalapeno. Season veggies and meat with chili powder and cumin. Cook veggies and meat together 5 minutes. Stir in broth and scrape up pan drippings. Stir in diced and pureed tomatoes and black beans. When the mixture comes to a bubble, reduce heat to simmer and stir in cilantro, optional.
  3. Mix together 2 packages of corn muffin mix with 1 cup milk, 2 beaten eggs, 2 tablespoons vegetable oil and sliced scallions. Batter should be thick.
  4. Heat a nonstick skillet or griddle pan over moderate heat. Nest a pat of butter into folded paper towel and wipe hot pan surface with it to lightly grease.
  5. Pour corn cake batter into the hot griddle pan or skillet in 3 or 4-inch rounds. Cook 2 or 3 minutes on each side, until golden.
  6. Transfer to a plate and repeat with remaining batter.
  7. To serve, top bowls of beef and black bean chili with green onion corn cake toppers. Eat the chili and corn toppers as you would a pot pie, grabbing some of the corn cake with each spoonful of chili.

Nutrition Facts

Calories648kcal
Protein24.76%
Fat30.48%
Carbs44.76%

Properties

Glycemic Index
49.88
Glycemic Load
3.05
Inflammation Score
-9
Nutrition Score
36.788260791613%

Flavonoids

Luteolin
0.12mg
Isorhamnetin
0.69mg
Kaempferol
0.16mg
Myricetin
0.03mg
Quercetin
3.47mg

Nutrients percent of daily need

Calories:647.53kcal
32.38%
Fat:22.1g
34%
Saturated Fat:8.37g
52.29%
Carbohydrates:73.01g
24.34%
Net Carbohydrates:58.22g
21.17%
Sugar:19.28g
21.42%
Cholesterol:126.84mg
42.28%
Sodium:1475.13mg
64.14%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:40.39g
80.78%
Phosphorus:751.05mg
75.1%
Fiber:14.78g
59.13%
Vitamin B3:10.84mg
54.22%
Zinc:7.51mg
50.08%
Iron:8.9mg
49.46%
Vitamin B12:2.87µg
47.76%
Vitamin B6:0.91mg
45.6%
Selenium:30.34µg
43.34%
Vitamin A:2103.76IU
42.08%
Vitamin C:34.48mg
41.79%
Vitamin B2:0.7mg
40.96%
Folate:157.9µg
39.48%
Vitamin B1:0.58mg
38.85%
Manganese:0.75mg
37.67%
Potassium:1310.68mg
37.45%
Copper:0.57mg
28.66%
Magnesium:112.85mg
28.21%
Vitamin E:3.41mg
22.75%
Vitamin K:23.13µg
22.03%
Calcium:186.79mg
18.68%
Vitamin B5:1.84mg
18.37%
Vitamin D:0.67µg
4.46%