Thursday, October 10, 2013

Rump Roast Chili with a Kick

Shopping List

1 yellow onion, chopped
2 green pepper, chopped
1 fist garlic, peeled and chopped (or 2tlbs minced garlic in a jar)
2 tsp coconut oil or EVOO
3-4 lbs rump roast, cubed (or any beef cubed)
1 tbsp smoked paprika
1 tsp chipotle
1 tsp salt
1 tsp pepper
6 oz can of tomato paste
2 ~14oz cans of fire-roasted tomatoes, diced

Cost ~$24 (if you already have the seasoning and oil)
4.44lbs of beef / Costco ~$16
Onion, tomato paste, fire roasted tomatoes, green pepper / Trader Joe's ~$8  


1. Chop onion and sauté with garlic in 1tsp coconut oil until the onion starts to turn translucent and get a slight char. Transfer to large pot.

2. Chop and sauté green peppers until they get a slight char. Add to pot.

3. Sear cubed meat in 1tsp coconut oil. Add to pot.

4. Add seasonings and the rest of the ingredients to pot. Cook over medium heat until tomato paste dissolves.

5. Cover and simmer for 3-4 hours.

Notes: When searing the meat, if the skillet is overwhelmed with juices, the steak will not get a good sear. Pour off some of the excess so that only 1/2 remains. These juices can be added into the chili to enhance the flavor.

It will look like there is not enough liquid in the pot, but after it cooks down there will plenty.
Reference: Make it Paleo: Over 200 Grain Free Recipes For Any Occasion by Bill Staley & Hayley Mason

Cauliflower Rice would go great with this!

If you want to zone keep on reading.
3blk Meal Measurements
1/2 cup of chili = 3blks of protein. The carbs are not significant enough to count towards carbs.
For your carbs you could do 2 cups cauliflower rice (1/2 blk carb), 1.5 cups brussel sprouts (1 blk carb), 1 apple for desert (2 blks carb).
*You can mix the rice and sprouts in with the chili.
For your fat 3 tbsp avocado (3blks fat)


1 comment:

  1. Awesome Krista! Like all the detail for zone break down and snack recommendations.