Ingredients
Here it is. The basic recipe, that is. When I’ve made it I’ve
omitted the cilantro (yuck!) and not bothered with sour cream, and
I’ve typically also added:
1 lb meat (ground beef/Italian sausage)
1 cup elbow macaroni
1 - 2 tsp crushed red pepper
1 - 2 tsp dried minced onion
1/2 tsp garam masala
Hearty Three Bean Chili
It’s cold outside. This hearty but healthy chili will warm your heart
and your senses. Plus, it’s fast and easy to prepare, even after a
hard day at work!
2 teaspoons (tsp) olive oil
1 cup chopped onion
1/2 cup chopped green bell pepper
2 tsp minced garlic
3/4 cup water
2 tablespoons (tbs) tomato paste
2 tsp chili powder
2 tsp ground cumin
1/4 tsp ground black pepper
1 (15.5-ounce) can garbanzo beans, rinsed and drained
1 (15.5-ounce) can red kidney beans, rinsed and drained
1 (15.5-ounce) can black beans, rinsed and drained
1 (14.5-ounce) can organic vegetable broth
1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
1 tbs yellow cornmeal
1/4 cup chopped fresh cilantro
6 tbs reduced-fat sour cream
Preparation
Heat olive oil in large saucepan over medium-high heat. Add onion, bell pepper and garlic to pan; sauté 3 minutes. Stir in 3/4 cup water and next nine ingredients (through diced tomatoes), and bring to a boil. Reduce heat, and simmer 8 minutes.
Stir in cornmeal and cook for 2 more minutes. Remove from heat, and stir in cilantro. Serve with sour cream. Makes six servings (serving size = 11/3 cups chili with 1 tbs sour cream).
Per Serving: 180 calories; 4.9 grams (g) fat; 8.4 g protein; 29.5 g carbs; 8.6 g fiber; 5 milligrams (mg) cholesterol; 714 mg sodium; 2.3 mg iron; 86 mg calcium. n
Source: January/February 2008 Cooking Light.
– Brian
