Texas Chili
One pan, zero added oil, and still 30g of protein. The ground beef renders its own fat on low heat, just enough to sauté the vegetables, while kidney beans bring a second protein source from the plant side.
At 284 kcal with only 5g of fat, this is comfort food that fills you up without the calorie cost you would expect from a chili.
Ingredients
- onion 0.5 piece
- chili pepper 0.5 piece
- bell pepper 1 piece
- tomatoes 2 piece
- kidney beans 4 ounces
- 96% lean ground beef 3 ounces
- garlic 1 clove
- paprika (ground spice) 2 teaspoons
- Italian seasoning 1.5 teaspoons
- water 1 tablespoon
Method
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Coarsely chop the onion. Slice the chili pepper into rings, dice the bell pepper and cut the tomatoes into pieces. Rinse the kidney beans and drain in a colander.
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Heat a large pan without any fat. Add the ground meat and let some of the fat render out over low heat. Then, increase the heat and cook the meat, stirring, until it's crumbly and crispy.
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Press the garlic over the meat and stir in the onion, chili pepper, bell pepper, tomato and paprika powder. Cook for 2 minutes.
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Add the beans, Italian herbs and some salt. If necessary, add a splash of water and let the chili simmer gently for 10 minutes.
For extra heat, add a few drops of Tabasco. For a milder version, remove the seeds from the chili pepper before slicing.
Capsaicin, the compound behind chili pepper's burn, has been studied alongside high-protein meals during calorie deficits. Smeets and colleagues found that the combination increased fat burning by 22g per day and boosted feelings of fullness by 15% compared to a full-calorie control group.
Smeets et al., 2013 — The Journal of Nutrition · DOIBehind this recipe
Can I use turkey instead of beef?
Yes. 96% lean ground turkey has a nearly identical protein and fat profile. The dry-render technique works the same way, and the other flavors dominate, so the swap is almost undetectable in the final dish.
Why is there no oil in this recipe?
The 96% lean ground beef renders just enough fat on low heat to coat the pan. That is how the recipe hits only 5g of total fat at 284 kcal. If the pan feels dry when you add the vegetables, a splash of water works better than adding oil.
Does the chili pepper actually affect fat burning?
In a controlled metabolic study, Smeets and colleagues found that capsaicin combined with a high-protein diet during a calorie deficit increased fat burning by 22g per day and boosted fullness by 15%. The study used a small sample in tightly controlled conditions, so real-world results will vary.
Why combine beef and beans?
Two reasons. Animal and plant protein together provide a more complete amino acid profile than either alone. And kidney beans add 12g of fiber to the meal. Pooled data from 62 trials found that fiber intake independently predicted fat loss.
Read the full evidence reviewIs 30g of protein a lot for one meal?
For a 284-calorie meal, 42% of calories from protein is well above typical dinner ratios, which tend to land between 15 and 25%. Research on higher protein intake during calorie deficits has consistently found that it helps preserve lean mass while the body loses fat.
Read the full evidence review
