Two-bean Chili
Nutrition Facts
Serving Size | ¼ of recipe |
Calories | 357 |
Total Fat | 8 g |
Saturated Fat | 2 g |
Sodium | 1,615 g |
Total Carbohydrate | 59 g |
Dietary Fiber | 13 g |
Protein | 18 g |
Ingredients and Preparation
Ingredients | Measures |
---|---|
Canola oil | 1 tablespoon |
Small white onion, chopped | 1 |
Green bell pepper, chopped | 1 |
Garlic cloves, minced | 2 |
Diced tomatoes with added puree | 1 28-ounce can |
Kidney beans, drained* | 1 16-ounce can |
Black beans, drained* | 1 16-ounce can |
Cumin | 1½ tablespoons |
Chili powder | 1 tablespoon |
Dried oregano | 1½ teaspoons |
Salt | ¼ teaspoon |
Water | 1 cup |
Light sour cream | ¼ cup |
Reduced-fat grated cheddar cheese | ¼ cup |
*To reduce sodium content, rinse beans in a strainer under cool running water.
- Directions
- Heat oil in a large pot over medium-high heat. Add onions, peppers, and garlic. Cook 3-4 minutes, or until slightly softened.
- Add tomatoes and beans to the pot. Stir in cumin, chili powder, oregano, salt, and water.
- Bring to a boil, then reduce to medium heat and simmer 20 minutes or more, stirring occasionally, until the chili reaches desired thickness.
- Top each bowl of chili with 1 tablespoon sour cream and 1 tablespoon cheese.
Exchanges
2 starches; 2 very lean meat substitutes; 3 ½ vegetables; 1 fat
Side Suggestions: Caesar Salad Mix and Crusty Bread (Italian or French)
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