bone marrow chili con keto

prep time: 12 minutes • cook time: 2 hours • yield: 12 servings

Bone marrow is a wonderful high-fat, moderate-protein food for a keto-adapted lifestyle. It is incredibly nutritious ( see here ) and delicious, yet I realize that not everyone is keen on eating it straight up, like I am. So I’ve come up with several ingenious ways to hide it in meals, like this chili. You can also try adding it to ground meat for extra moisture or to scrambled eggs for a keto jump on the day ( see here ).

4 slices bacon, diced

1 pound 80% lean ground beef

1 pound Mexican-style fresh (raw) chorizo, removed from casings

1 (26½-ounce) box diced tomatoes with juices

1 cup tomato sauce

¼ cup chopped onions

1 red bell pepper, chopped

2 green chiles, chopped

½ cup beef bone broth, homemade ( see here ) or store-bought

2 tablespoons chili powder

2 teaspoons minced garlic

2 teaspoons dried oregano leaves

1 teaspoon ground cumin

½ teaspoon cayenne pepper

½ teaspoon paprika

½ teaspoon fine sea salt

½ teaspoon fresh ground black pepper

2 bay leaves

bone marrow:

8 (2-inch) cross-cut beef or veal marrow bones, split lengthwise

1 teaspoon fine sea salt

½ teaspoon fresh ground black pepper

for garnish:

Chopped fresh cilantro

1. In a large stockpot over medium-high heat, fry the bacon until crisp, then remove it from the pan and set aside, leaving the fat in the pot. Crumble the ground beef and chorizo into the hot fat and cook over medium-high heat until evenly browned, about 5 minutes.

2. Pour in the diced tomatoes and tomato sauce. Add the onions, bell pepper, chiles, beef broth, and half of the cooked bacon. Season with the chili powder, garlic, oregano, cumin, cayenne, paprika, salt, and pepper. Add the bay leaves and stir to combine. Cover and simmer over low heat for at least 2 hours, stirring occasionally.

3. After 2 hours, taste the chili and add more salt, pepper, or chili powder, if desired. The longer the chili simmers, the better it will taste. Remove the bay leaves before serving.

4. While the chili is simmering, make the bone marrow. Preheat the oven to 450°F. Rinse and drain the bones and pat dry, then season them with the salt and pepper.

5. Place the bones cut side up in a roasting pan. Roast for 15 to 25 minutes, until the marrow in the center has puffed slightly and is warm. (The exact timing will depend on the diameter of the bones; if they are 2 inches in diameter, it will take closer to 15 minutes.)

6. To test for doneness, insert a metal skewer into the center of the bone. There should be no resistance when it is inserted, and some of the marrow will have started to leak from the bones. Using a small spoon, scoop the marrow out of the bones into each bowl of chili. Garnish with chopped cilantro before serving.

note:

This recipe is featured in week 4 of the 30-day meal plan. It makes four more servings than you will need if you’re feeding two people, but it’s one of those dishes that is so worthwhile to make in a large batch. I recommend that you make the full recipe and freeze the leftovers in individual portions for easy meals after you’ve completed the meal plan.