Healthy Recipes

Two-bean Chili
dashed separator
Servings: 4
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


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)


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
dashed separator
healthy living calculator
Current Research From Top Journals


Chewing Gum After Surgery May Improve Digestive Tract Recovery
April 2015

A systematic review found that participants given chewing gum after abdominal surgery may have a faster return to normal for their digestive system. Unfortunately, the quality of trials is low and more research will need to be done before this simple solution is confirmed.

dot separator
previous editions

Early Peanut Consumption Associated with Lower Risk of Peanut Allergy in High Risk Children
March 2015

Breastfeeding May Decrease the Risk of Childhood Obesity
February 2015

Tonsillectomy May Reduce Number of Sore Throat Days in Children
February 2015

dashed separator

Advertisement

Our Free Newsletter
click here to see all of our uplifting newsletters »

 

Advertisement

Advertisement

DiggDeliciousNewsvineRedditStumbleTechnoratiFacebook