Baby, 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
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