Here’s another Low Glycemic Load muscle recipe:
Beef Chili.
It’ll only take about 15 minutes to cook this high-protein bad boy.
It’ll have a minimal impact on your blood sugar at a glycemic load of just 6 for the whole meal!
This also means you can feel free to add some low glycemic bread/crackers, like ryvita ,if you want to take advantage of the 15GL meal limit.
Calories – 538
Macronutrient Breadown:
- Protein – 64.5g
- Carbs – 43g
- Fat – 12g
Ingredients:
(1) 1/2 pound extra-lean ground beef (mince)
(2) 150g pinto or kidney beans
(3) 1/2 bell pepper in strips or diced
(4) 7 ounces/200 grams of chopped tomatoes
(5) 1/2 cup water (4 fl. oz.)
(6) 2 tablespoons malt vinegar
(7) 2 tablespoons Worcestershire sauce
(8) 8 grams chili powder/1.5 teaspoons, or more if you want it hot
(9) 1/2 teaspoon salt
(10) 1/2 cup grated low-fat cheese
Instructions
- Brown the beef in a frying pan
- Now add the diced tomato, peppers, Worcestershire sauce, vinegar, water, salt and chili powder
- Stir
- Now add your beans
- Bring this to the boil for 5 minutes
- Now turn down the heat and simmer for 5 minutes, 10 if you think the sauce isn’t thick enough
Now stick it all on a plate and throw on your grated cheese. Voila!
Your Bud,
Mark.
I love this meal! What I add to the beef is kidney beans, lots of onion flakes, parmesan cheese, bbq sauce, and tomato sauce, and some chili powder
More or less the same recipe I’ve been using for years, except for the “low-fat cheese” thing, I never use low-fat anything.
YUM!
Loving the new recipes, please keep them coming.
I’m really curious, how are you figuring out the GL for all of these great meals?
Parmesan really was a good idea to add to this very tasty meal….
@Dave check out the following link, Mark explains how to calculate GL & gives a few links regarding GL. https://musclehack.com/the-new-bodybuilding-diet-glad/
Sounds great, I love anything chilli, though I have to agree with zam – I don’t do anything low fat!
@Alex, Zam, Shay, John, Tristan. Thanks, parmesan is a great idea. I’m keeping my fat a little lower since my carbs are higher these days.
@Dave. I work out the GL for each ingredient first. There are a few online resources I mention in the link that John posted.
Thanks.
Hey Mark, great post, chili beef is always a favourite, and with a few tweaks it’s also spaghetti bolognese or meatballs. A question for you: I usually throw in some red wine if it’s lying around, then reduce the sauce. Do you know if this adds to the GL count at all?
@Rich. No, nothing worth talking about anyway. But do factor in the extra calories.
I’ve been making this at least weekly since you first posted it. I’m curious though: why the switch to lean beef and low-fat cheese?! If I’m not mistaken those weren’t in your first post. The taco recipe has a similar (surprising) call for low-fat ingredients.
Did I miss the post where you argue that we should be avoiding fats?
@Daan – These recipes are for low-glycemic dieters as oppoesed to low-carbers. My GL diet is relatively high in carbs and therefore must be lower in fat. Use the old recipes for MANS dieting, and these ones for GLAD.
Mark
Don’t you realise all the carbs will require an insulin response? It’s just like eating high glycemic except your body will take longer to process it. Looks very nice to eat though!
Sweet man 🙂
Made this today – was tastier than expected.
Will be trying out more of your recipes, really need some good high protein and nutritious meals.
I couldnt wait and had to try your chilli tonight. Its amazing! Even my girlfriend enjoyed it which is a surprise! I didnt even miss the rice as it was nice and filling!
Cheers for the recipes!
Ste.
@Ste. GL seems to be working out well for you, glad to help. Glad your gf like it too. All the best man.