Serves 10 (1 ½ cup servings)
Prep time 5-10 minutes
Cooking time 10-20 minutes
2 onions
1 red pepper
1 green pepper
4 whole carrots or 1 cup shredded carrots
Chop vegetables into small wedges
1 Tbsp olive oil
1 tsp minced garlic
Heat oil in a large kettle. Add garlic, and chopped vegetables.
1 can (15-oz) kidney beans
1 can (15-oz) garbanzo or pinto beans
2 cans (each 15-oz) black beans
While vegetables are sautéing, open all beans. Toss in colander, rinse, drain
and add to sauté.
1 Tbsp ground cumin
1 Tbsp chili powder
1 tsp oregano
¼ tsp red pepper flakes (optional)
3 shakes cayenne pepper (optional)
¼ cup hot pepper rings from a jar (optional)
Add all spices to sauté
2 jars (32-oz each) low-sodium V8® juice
1 can (14.5 oz) stewed tomatoes
Add to the pot and bring to a simmer for 10-20 minutes
Serve with whole wheat crackers, cornbread or raw vegetables
Nutritional Analysis:
Calories: 200
Fat: < 1 gram
Protein: about 10 grams
Carbohydrate: 36 grams
Fiber: 9.5 grams
Sodium: 575 mg
Cholesterol: 0
This chili can be made quickly and doesn't need to simmer all day. Great for football parties and cold winter days. Add meat if you want during the sauteing stage.
Note: The recipe also states you can add 1 Lb. ground turkey breast when you sauté the vegetables. This adds about 50 calories, 10 more grams of protein and about 25 mg of cholesterol.
From Zonya Foco’s (a local Registered Dietitian!) Lickety-Split Meals. It’s a fabulous cookbook with many excellent tips and it stands up so you can read it when your cooking.
1-888-884-LEAN or www.zonya.com
ISBN 1-890926-01-9
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