Make One Batch Of This Chili, and Feast On It All Week

Posted on Posted in Recipes
cook-once-eat-week

Preparing all your meals for the upcoming week is smart: You eliminate stress, eat healthier stuff, and spend way less energy agonizing over what’s for dinner

Plus, you lessen your chances of swerving into the drive-thru on your way home from work.

So we came up with a plan to take care of a week’s worth of meal prep in one session. You can brown-bag the chili to fuel your workouts or, to prevent flavor fatigue, transform the leftovers into new meals using our fast, simple recipes.

You’ll need about 90 minutes, prep to plate, to make this one-pot muscle meal. But for most of that time, you don’t have to do anything except let it simmer until delicious.

Chili

What You’ll Need

  • 2 Tbsp olive oil
  • 2 medium onions, diced
  • 2 cloves garlic, minced
  • 1 green pepper, seeded and diced
  • 1 red pepper, seeded and diced
  • 2 medium carrots, peeled and diced
  • 2 lb ground beef, preferably grass-fed
  • 2 Tbsp chili powder
  • 2 tsp cumin
  • 1 can (28 oz) diced tomatoes
  • 2 cans (15 oz each) kidney beans, drained and rinsed
  • 2 cans (15 oz each) pinto beans, drained and rinsed

Nutrition per serving 424 calories, 30g protein, 34g carbs (9g fiber), 19g fat

Notes for the grocery store: Build this chili’s base using beef that has an 80:20 meat-to-fat ratio. That amount of fat will lend a richness to the final product. Yes, a 90:10 ratio works too, but what you save in calories you lose in taste.

And you know what’s even better? Grass-fed ground beef. Per pound, it has about 140 fewer calories than meat from conventional cattle. If your supermarket doesn’t carry grass-fed beef, go to organicprairie.com. There, 4 pounds of 85:15 organic grass-fed ground beef sells for $45. (The extra will make great meatballs.)

A note on the beans: You can buy them canned, but if you buy them dried and soak them in water overnight, you’ll unlock more flavor.

HOW TO MAKE IT

In a large pot, heat the olive oil on medium. Add the onions, garlic, green and red peppers, and car­rots. Cook until softened, stirring occasionally, about 2 minutes. Add the beef and cook, stirring frequently, until the meat is no longer pink, about 5 minutes. Stir in all the remaining ingredients except the beans. Bring every­­thing to a boil, adjust the heat to medium low, cover, and simmer until the liquid has reduced and the flavors meld, about 45 minutes. Then stir in the beans and cook, uncovered, until the chili has thickened, another 15 minutes or so. Season with salt and freshly ground pepper to taste. Serve or store immediately. Makes 8 servings

Transform Your Leftovers

Use your leftover chili to make one of these healthy meals.

western omelette

1. INSIDE-OUT WESTERN OMELET

In a medium skillet on medium high, add 1 tsp oil. Cook the onion, pepper, and ham until soft, 3 minutes or so. Remove. Now heat the remaining oil and add the eggs. Cook, tilting the pan and lifting the omelet’s edges with a spatula to let the uncooked egg run underneath. Once the eggs set, 1 to 2 minutes, top with the chili and fold the omelet. Transfer to a plate. Top with the onion mixture and cheese. Serves 1

What You’ll Need

  • 2 tsp olive oil
  • ¼ small onion, sliced
  • ¼ green pepper, sliced
  • ¼ cup diced ham
  • 3 large eggs, beaten
  • ¼ cup chili
  • 1 oz shredded cheddar cheese

508 calories, 36g protein, 8g carbs (2g fiber), 36g fat

red green enchiladas

2. RED AND GREEN ENCHILADAS

Preheat the oven to 350°F. Spread half the green sauce on half an 8″x 8″ pan. Spread half the red sauce on the other half. Take each tortilla, put 2 Tbsp chili down the center, top with 1 Tbsp Jack cheese, roll it up, and set it seam side down in the pan. Pour the remaining sauces on top, followed by the rest of the Jack cheese. Bake until the cheese is bubbly, about 20 minutes. Top with the cotija and cilantro. Serves 2

What You’ll Need

  • ⅓ cup green enchilada sauce
  • ⅓ cup red enchilada sauce
  • 4 tortillas (6″), warmed
  • ½ cup chili
  • 2 oz shredded Jack cheese
  • 2 oz cotija cheese
  • Cilantro, for garnish

448 calories, 14g protein, 32g carbs (4g fiber), 18g fat

cowboy spahetti bolognese

3. COWBOY SPAGHETTI BOLOGNESE

Place the squash cut side down in a microwave-safe dish; add ¼ cup water. Nuke on high until a fork can pierce the skin, 10 minutes or so. In a pan on medium, warm the chili and sauce, 2 to 3 minutes. In another pan on medium, fry the garlic slices in oil until golden, 45 to 60 seconds. Transfer to a paper towel. Use a fork to scrape the squash onto a plate; add salt and pepper. Top with chili sauce, garlic slices, and basil. Serves 1

What You’ll Need

  • ½ spaghetti squash, seeded
  • 2 cups chili
  • ½ cup tomato sauce
  • 1 garlic clove, thinly sliced
  • ¼ cup olive oil
  • 1 Tbsp chopped fresh basil leaves

552 calories, 34g protein, 62g carbs (15g fiber), 21g fat

loaded baked sweet potato

4. LOADED BAKED SWEET POTATO

Preheat the oven to 425°F. Prick the potato with a fork a few times and bake till tender, 45 to 60 minutes. Slice off the top and scoop all the flesh into a bowl with the chili. Mix well and spoon the mixture into the potato shell; discard (or snack on) the top piece. In a small bowl, combine the Greek yogurt, lime juice, and salt. Top the potato with the yogurt mixture, crumbled bacon, and jalapeño slices. Serves 1

What You’ll Need

  • 1 large sweet potato
  • 1 cup chili, warmed
  • 3 Tbsp 2% plain Greek yogurt
  • 1 tsp lime juice
  • Small pinch salt
  • 2 slices bacon, cooked and crumbled
  • ½ jalapeño, sliced

615 calories, 29g protein, 94g carbs (16g fiber), 14g fat

To-Go Meal Ideas

Load half of your to-go container with chili and the rest with equal parts complex carbs and vegetables.

brocolli rabe

Combo 1 (above): Roasted brussels sprouts with crushed walnuts + red lentils

brussels

Combo 2 (above): Broccoli rabe sautéed in garlic and olive oil + brown rice

green beans

Combo 3 (above): Grilled green beans with almonds + farro

Source: Men’s Health

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