Ingredients with Measurements:
- 1 pound ground beef
- 1 can (15 ounces) kidney beans, drained and rinsed
- 1 can (15 ounces) black beans, drained and rinsed
- 1 can (15 ounces) corn, drained
- 1 can (15 ounces) diced tomatoes, undrained
- 1/2 cup ketchup
- 1/4 cup brown sugar
- 1 tablespoon Worcestershire sauce
- 1 teaspoon chili powder
- 1/2 teaspoon garlic powder
- Salt and pepper to taste
Special equipment needed:
- Large skillet
- Wooden spoon
Step-by-step instructions:
1. In a large skillet, cook ground beef over medium heat until browned and no longer pink. Drain any excess fat.
2. Add the kidney beans, black beans, corn, and diced tomatoes to the skillet with the ground beef. Stir to combine.
3. In a small bowl, whisk together the ketchup, brown sugar, Worcestershire sauce, chili powder, garlic powder, salt, and pepper.
4. Pour the sauce over the beef and bean mixture in the skillet. Stir to combine.
5. Reduce the heat to low and let the mixture simmer for 10-15 minutes, stirring occasionally, until the sauce has thickened and the flavors have melded together.
6. Serve hot.
Time:
Preparation time: 10 minutes
Cooking time: 20 minutes
Temperature:
Medium heat
Serving size:
6 servings
Nutritional information:
Calories: 395
Fat: 10g
Carbohydrates: 54g
Protein: 25g
Sodium: 810mg
Sugar: 20g
Fiber: 12g
Substitutions for ingredients:
- Ground turkey or chicken can be used instead of ground beef.
- Pinto beans can be used instead of kidney beans.
- Diced green chilies can be added for extra spice.
Variations:
- Add cooked rice to the skillet to make a complete meal.
- Top with shredded cheese and bake in the oven for a cheesy twist.
- Use this mixture as a filling for burritos or tacos.
Tips and tricks:
- Make sure to drain and rinse the beans and corn to remove excess sodium.
- Adjust the amount of chili powder to your desired level of spiciness.
- Leftovers can be stored in the refrigerator for up to 3 days.
Storage instructions:
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
Reheat in the microwave or on the stove over low heat until heated through.
Presentation ideas:
Serve in a large bowl or on individual plates.
Garnishes:
- Chopped fresh cilantro
- Sour cream
- Sliced avocado
- Diced red onion
Pairings:
- Cornbread
- Salad
- Roasted vegetables
Suggested side dishes:
- Cornbread
- Salad
- Roasted vegetables
Troubleshooting advice:
- If the sauce is too thick, add a splash of water or beef broth to thin it out.
- If the mixture is too dry, add a can of tomato sauce or diced tomatoes.
Food safety advice:
- Make sure to cook the ground beef to an internal temperature of 160°F to ensure it is safe to eat.
- Store leftovers in the refrigerator within 2 hours of cooking.
Food history:
Cowboy beans are a traditional American dish that originated in the Southwest. They were often cooked over an open fire by cowboys on the trail.
Flavor profiles:
Savory, sweet, and slightly spicy.
Serving suggestions:
Serve with cornbread and a salad for a complete meal.
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