• 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.
    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.

    Exchanges2 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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