Gluten-Free Steak Chili
Benefits of Gluten-Free Steak Chili
Welcome to the ultimate guide on the health benefits of Gluten-Free Steak Chili, a key component of the Whole Health Flexi-Plan diet. This comprehensive article delves into the nutritional value and health benefits of each ingredient in our optimized steak chili recipe, designed to promote overall well-being and support various diet plans. Let's explore how this delicious dish can enhance your health.
Ingredient Spotlight: Stew Meat
Health Benefits
Stew meat, often derived from beef chuck or round, is rich in protein and essential amino acids. It provides the building blocks for muscle repair and growth, making it ideal for active individuals. Additionally, beef is a good source of iron, which supports oxygen transport in the blood and prevents anemia.
Nutritional Value
- Protein: 25g per 100g
- Iron: 15% DV per 100g
- Zinc: 30% DV per 100g
Ingredient Spotlight: Red Onion
Health Benefits
Red onions are packed with antioxidants, particularly quercetin, which has anti-inflammatory properties. They also contain sulfur compounds that support cardiovascular health by reducing blood pressure and cholesterol levels.
Nutritional Value
- Calories: 40 per 100g
- Vitamin C: 11% DV per 100g
- Fiber: 1.7g per 100g
Ingredient Spotlight: Garlic
Health Benefits
Garlic is renowned for its medicinal properties, including its ability to boost the immune system, reduce blood pressure, and lower cholesterol. Allicin, a compound found in garlic, has antibacterial and antiviral properties, making it a powerful addition to any diet.
Nutritional Value
- Calories: 149 per 100g
- Vitamin B6: 17% DV per 100g
- Manganese: 23% DV per 100g
Ingredient Spotlight: Jalapeños
Health Benefits
Jalapeños are rich in capsaicin, which has been shown to boost metabolism, reduce appetite, and provide pain relief. They are also high in vitamins A and C, supporting immune function and skin health.
Nutritional Value
- Calories: 29 per 100g
- Vitamin C: 66% DV per 100g
- Vitamin A: 9% DV per 100g
Ingredient Spotlight: Diced Tomatoes
Health Benefits
Diced tomatoes are an excellent source of lycopene, an antioxidant that protects against heart disease and certain cancers. They also provide vitamins A and C, potassium, and folate, essential for overall health.
Nutritional Value
- Calories: 18 per 100g
- Vitamin C: 14% DV per 100g
- Potassium: 5% DV per 100g
Ingredient Spotlight: Tomato Sauce
Health Benefits
Tomato sauce adds richness and flavor to dishes while providing a concentrated source of antioxidants and vitamins. It enhances the bioavailability of lycopene, supporting heart health and reducing inflammation.
Nutritional Value
- Calories: 32 per 100g
- Vitamin C: 10% DV per 100g
- Vitamin A: 5% DV per 100g
Ingredient Spotlight: Chili Powder
Health Benefits
Chili powder contains a blend of spices, including cumin, paprika, and cayenne pepper. These spices offer anti-inflammatory and antioxidant benefits, support digestion, and boost metabolism.
Nutritional Value
- Calories: 282 per 100g
- Vitamin A: 105% DV per 100g
- Vitamin C: 6% DV per 100g
Ingredient Spotlight: Kidney Beans
Health Benefits
Kidney beans are a powerhouse of nutrition, providing protein, fiber, and essential minerals. They help stabilize blood sugar levels, support digestive health, and promote satiety, aiding in weight management.
Nutritional Value
- Protein: 24g per 100g
- Fiber: 25g per 100g
- Iron: 22% DV per 100g
Ingredient Spotlight: Bell Peppers
Health Benefits
Bell peppers are rich in vitamins A, C, and E, as well as antioxidants like beta-carotene. They support immune function, skin health, and vision, while also offering anti-inflammatory benefits.
Nutritional Value
- Calories: 31 per 100g
- Vitamin C: 213% DV per 100g
- Vitamin A: 32% DV per 100g
Ingredient Spotlight: Beef Broth
Health Benefits
Beef broth is a nutrient-dense liquid that provides collagen, amino acids, and minerals. It supports joint health, gut integrity, and hydration, making it an excellent addition to soups and stews.
Nutritional Value
- Protein: 6g per 100g
- Sodium: 40% DV per 100g
- Calcium: 2% DV per 100g
Ingredient Spotlight: Apple Cider Vinegar
Health Benefits
Apple cider vinegar is known for its digestive benefits, including promoting healthy gut bacteria and improving digestion. It also helps regulate blood sugar levels and has antimicrobial properties.
Nutritional Value
- Calories: 1 per 100g
- Potassium: 1% DV per 100g
- No significant vitamins or minerals
Ingredient Spotlight: Coconut Oil
Health Benefits
Coconut oil contains medium-chain triglycerides (MCTs) that are easily metabolized for energy. It supports brain function, heart health, and weight management by increasing fat burning and reducing appetite.
Nutritional Value
- Calories: 862 per 100g
- Saturated Fat: 87g per 100g
- No significant vitamins or minerals
Nutritional Summary of Gluten-Free Steak Chili
This dish offers a balanced combination of protein, fiber, and essential nutrients, making it an excellent choice for various dietary needs. It supports muscle growth, digestive health, immune function, and overall well-being.
Suitable Diet Plans for Gluten-Free Steak Chili
The Gluten-Free Steak Chili fits well into several diet plans, including:
- Whole Health Flexi-Plan Diet: Emphasizes nutrient-dense, whole foods for overall health.
- Paleo Diet: Focuses on whole, unprocessed foods and lean proteins.
- Keto Diet: High in protein and fats, low in carbohydrates, suitable with slight modifications.
- Mediterranean Diet: Rich in vegetables, legumes, and lean meats.
- Anti-Inflammatory Diet: Includes foods that reduce inflammation and support immune function.
Summary
Incorporating Gluten-Free Steak Chili into your diet not only provides a delicious meal but also offers numerous health benefits. The Whole Health Flexi-Plan emphasizes balanced nutrition, and this dish fits perfectly into that framework. By understanding the benefits of each ingredient, you can appreciate how this chili supports your overall health and well-being. Enjoy this flavorful, nutrient-packed meal as part of a balanced diet to enhance your health journey.
Kitchen Tools We Love:
Our Silver Fork Gluten Free Steak Chili, designed as part of the Whole Health Flexi-Plan diet, offers a hearty, comforting, and nutrient-dense meal. Packed with tender steak pieces, kidney beans, and a medley of spices, this chili is not only delicious but also supports overall health and well-being.
- 1 1/2 lb stew meat (diced into 3/4-inch cubes)
- Kosher salt and freshly ground black pepper, to taste
- 1 red onion (diced)
- 4 cloves garlic (minced)
- 3 jalapeños (1-3 minced, adjust to taste)
- 1 can 14.5-ounce diced tomatoes (no salt added)
- 1 can 8-ounce tomato sauce (organic, no sugar added)
- 2 tbsp chili powder (gluten-free)
- 1 tbsp ground cumin
- 1 tbsp smoked paprika
- 1 tsp dried oregano
- 2 cans 15-ounce kidney beans (drained and rinsed)
- 1 red bell pepper, diced
- 1 green bell pepper, diced
- 2 cup low-sodium beef broth
- 1 tbsp apple cider vinegar
- 1 tbsp coconut oil or olive oil
- Shredded jalapeño Monterey Jack cheese, for serving (optional, ensure it's gluten-free)
- Fresh cilantro, chopped (for garnish)
- Sour Cream (for serving, optional)
- Gluten-free jalapeño cornbread (for serving, for serving)
Season the Meat: Season the stew meat with salt and pepper.
Sear the Meat: Heat the coconut oil or olive oil in a Dutch oven or large pot over medium-high heat. Add the stew meat and sear until browned, about 3-4 minutes.
Sauté Vegetables: Add the diced onion, garlic, and jalapeños to the pot. Cook until fragrant and the onions are translucent, about 3-4 minutes.
Add Peppers: Stir in the diced red and green bell peppers and cook for an additional 2-3 minutes.
Combine Ingredients: Add the diced tomatoes, tomato sauce, chili powder, cumin, smoked paprika, oregano, kidney beans, and beef broth. Stir to combine.
Simmer: Bring the mixture to a boil, then reduce heat to low. Cover and simmer, stirring occasionally, until the meat is tender, about 90-120 minutes.
Final Touch: Stir in the apple cider vinegar and adjust seasoning with salt and pepper, if necessary.
Serve: Serve the chili hot, topped with shredded jalapeño Monterey Jack cheese and fresh cilantro. Pair with gluten-free jalapeño cornbread for a complete meal.
Servings 6
- Amount Per Serving
- Calories 350kcal
- % Daily Value *
- Total Fat 15g24%
- Saturated Fat 5g25%
- Cholesterol 70mg24%
- Sodium 480mg20%
- Potassium 800mg23%
- Total Carbohydrate 25g9%
- Dietary Fiber 7g29%
- Sugars 5g
- Protein 28g57%
- Calcium 10 mg
- Iron 25 mg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.