Venison, Sausage, and Black Bean Chili

Gluten Free
Very Healthy
Health score
78%
Venison, Sausage, and Black Bean Chili
45 min.
4
455kcal

Suggestions

Ingredients

  • tablespoons ancho chile powder 
  • 15 ounce no-salt-added black beans rinsed drained canned
  • 0.3 pound spicy chicken sausage 
  • cups less-sodium chicken broth fat-free
  •  garlic cloves minced
  • ounce goat cheese crumbled
  • 0.5 teaspoon ground cumin 
  • 0.5 teaspoon kosher salt 
  • cups onion chopped ( 2 medium)
  • cup plum tomatoes chopped ( 2 medium)
  • tablespoons tomato paste 
  • pound loin of swordfish boneless trimmed cut into 1/2-inch pieces
  • cup water 

Equipment

  • frying pan
  • dutch oven

Directions

  1. Remove casings from sausage.
  2. Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray.
  3. Add sausage, onion, and garlic to pan; saut minutes or until onion is tender, stirring to crumble sausage.
  4. Add venison; cook 4 minutes or until venison is browned. Stir in tomato paste; cook 3 minutes, stirring occasionally.
  5. Add chicken broth and next 5 ingredients (through cumin), scraping pan to loosen browned bits; bring to a boil. Cover, reduce heat, and simmer 1 hour and 15 minutes or until venison is tender. Stir in black beans; cook 10 minutes or until thoroughly heated. Top each serving with crumbled goat cheese.
  6. Serve with jalapeo slices, if desired.

Nutrition Facts

Calories455kcal
Protein45.43%
Fat19.18%
Carbs35.39%

Properties

Glycemic Index
43.75
Glycemic Load
7.79
Inflammation Score
-9
Nutrition Score
35.006956657638%

Flavonoids

Naringenin
0.4mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
4.01mg
Kaempferol
0.58mg
Myricetin
0.14mg
Quercetin
16.62mg

Nutrients percent of daily need

Calories:455.15kcal
22.76%
Fat:9.83g
15.12%
Saturated Fat:3.17g
19.83%
Carbohydrates:40.83g
13.61%
Net Carbohydrates:27.71g
10.08%
Sugar:6.81g
7.57%
Cholesterol:112.86mg
37.62%
Sodium:1275.41mg
55.45%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:52.4g
104.8%
Vitamin B3:14.58mg
72.9%
Vitamin B6:1.24mg
61.88%
Phosphorus:554.3mg
55.43%
Fiber:13.11g
52.45%
Iron:8.87mg
49.28%
Folate:196.84µg
49.21%
Vitamin B2:0.78mg
45.95%
Vitamin B1:0.67mg
44.62%
Manganese:0.83mg
41.7%
Vitamin A:1985.34IU
39.71%
Zinc:5.9mg
39.32%
Vitamin B12:2.32µg
38.59%
Potassium:1294.27mg
36.98%
Copper:0.71mg
35.35%
Magnesium:136.61mg
34.15%
Selenium:21.03µg
30.04%
Vitamin C:16.92mg
20.51%
Vitamin E:2.93mg
19.54%
Vitamin B5:1.64mg
16.37%
Vitamin K:11.67µg
11.12%
Calcium:98.72mg
9.87%
Source:My Recipes