Three-Bean Chili from Healthy Diabetic Recipes

Three-Bean Chili Recipe

Recipe Ingredients:

1 tbsp vegetable oil
2 cups chopped onions
2 tbsp chopped garlic
3 tbsp chili powder
1 tsp cumin
1 tsp salt
1 tsp seeded, minced chipotle in adobo* (optional)
1 can whole tomatoes in puree, cut up (28 oz.)
1 can vegetable broth, (14 1/2 oz.)
1 cup diced red pepper
1 cup diced green pepper
2 cups diced butternut squash
1 can black beans, (15 1/2 or 19 oz.)
1 can kidney beans, (15 1/2 or 19 oz.)
1 can chickpeas, (15 1/2 or 19 oz.)
1/4 cup chopped fresh cilantro
2 cups cooked rice

Recipe Instructions:

1. Heat oil in Dutch oven over medium heat. Add onions and garlic and cook 5 to 7 minutes, until softened. Stir in chili powder, cumin, salt and chipotle; cook, stirring, 1 to 2 minutes. Add tomatoes and broth and simmer 15 minutes. Stir in both pepper!
s; simmer 10 minutes. Add squash and cook 10 minutes more.

2. Drain and rinse beans and chickpeas; add to Dutch oven and simmer until heated through. Stir in cilantro. Serve with rice. Makes 8 servings.

* available from Mo Hotta-Mo Betta, 800-462-3220.

Per Serving Daily Goal Calories 290 2,000 (F), 2,500 (M) Total Fat 22.5 g 60 g or less (F), 70 g or less (M) Saturated Fat 13 g 20 g or less (F), 23 g or less (M) Cholesterol 77 mg 300 mg or less Sodium 372 mg 2,400 mg or less Carbohydrates 5 g 250 g or mor!
e Protein 17 g 55 g to 90 g Calcium 316 mg 1,000 mg

Notes: Going meatless at least once a week is the trendy, healthful way to diet in the nineties, and this vegetarian chili is so chock-full of goodies, you'll never miss the meat. Perfect for serving with rice.

Prep time: 30 minutes Cooking time: 50 to 55 minutes Easy, low-fat, low-calorie

Copyright © 1998, 1997 Meredith Corporation. All Rights Reserved.

MC formatted by Barb at PK using Buster 2.0f & SNT on 6/11/98

Servings: 1

"Enchant, stay beautiful and graceful, but do this, eat well. Bring the same consideration to the preparation of your food as you devote to your appearance. Let your dinner be a poem, like your dress."

~ Charles Pierre Monselet

 

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