For more information, call: 573-331-3000

A-Z Health Topics


Return to Index

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

Servings and Times

Servings 4
Tip: Save the leftovers for lunch.

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
  1. Heat oil in a large pot over medium-high heat. Add onions, peppers, and garlic. Cook 3-4 minutes, or until slightly softened.
  2. Add tomatoes and beans to the pot. Stir in cumin, chili powder, oregano, salt, and water.
  3. Bring to a boil, then reduce to medium heat and simmer 20 minutes or more, stirring occasionally, until the chili reaches desired thickness.
  4. 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)