New Castle News

Healthy Living: Lori Brothers

January 30, 2014

Lori Brothers: Super Bowl an ambush to healthy eating

(Continued)

NEW CASTLE — Healthy Super Bowl Chili

This meatless chili can be served with a scoop of low-fat sour cream or nonfat plain yogurt. Also provide garnishes of minced scallions, shredded low-fat Cheddar or hot pepper sauce.

Ingredients

  • 1 tablespoon canola oil
  • 1 large onion, diced
  • 4 cloves garlic, minced
  • 3 tablespoons chili powder
  • 1 tablespoon ground cumin
  • 1/4-1/2 teaspoon ground chipotle chile, or cayenne pepper, or to taste
  • 1 28-ounce can crushed tomatoes
  • 3 medium tomatoes, chopped
  • 1 15-ounce can dark red kidney beans, rinsed
  • 1 15-ounce can small white beans, such as navy beans, rinsed
  • 1 15-ounce can black beans, rinsed
  • 3 cups water
  • 1/2 teaspoon freshly ground pepper

Preparation

Heat oil in a Dutch oven over medium heat. Add onion and cook, stirring, until beginning to soften, 2 to 3 minutes. Reduce heat to medium-low and cook, stirring often, until very soft and just beginning to brown, 3 to 4 minutes.

Add garlic, chili powder, cumin and chipotle (or cayenne) to taste and cook, stirring constantly, until fragrant, 30 seconds to 1 minute.

Stir in canned and fresh tomatoes, kidney, white and black beans, water and pepper. Increase heat to high and bring to a boil, stirring often.

Reduce heat to a simmer and cook, stirring occasionally, until the chili has reduced slightly, 10 to 15 minutes.

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Healthy Living: Lori Brothers
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