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Three-Bean Chili - Delicious Decisions

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Three-Bean Chili - Delicious Decisions

As more and more canned foods without added salt become available, such as the red kidney beans, pinto beans, and chickpeas (garbanzo beans) used here, it is getting easy to put healthy chili on the table in very little time, with very little effort, and with almost no cleanup involved.

Ingredients

Servings   4  

  • 28 oz. no-salt-added, diced, canned tomatoes (undrained)
  • 15.5 oz. canned, no-salt-added red kidney beans (rinsed, drained)
  • 15.5 oz. canned, no-salt-added pinto beans (rinsed, drained)
  • 15.5 oz. canned, no-salt-added chickpeas (garbanzo beans) (rinsed, drained)
  • 12 oz. light beer (or nonalcoholic)
  • 2 Tbsp. chili powder
  • 2 tsp. ground cumin
  • 1/4 tsp. salt
  • 1/2 cup fat-free, plain yogurt
  • snipped, fresh parsley or cilantro, (optional)

Directions

Tip: Click on step to mark as complete.

  1. In a large saucepan, stir together the tomatoes with liquid, beans, chickpeas, beer, chili powder, cumin, and salt. Bring to a boil over high heat. Reduce the heat and simmer for 10 to 15 minutes, or until the desired consistency. Ladle into bowls.
  2. Top each serving with about 2 tablespoons yogurt. Sprinkle with the parsley.

Tip: Serving size 1 3/4 cups

Nutrition Facts

Three-Bean Chili - Delicious Decisions
CaloriesCalories
411 Per Serving
ProteinProtein
23g Per Serving
FiberFiber
16g Per Serving

Nutrition Facts

Calories 411
Total Fat 2.0 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.0 g
Cholesterol 1 mg
Sodium 264 mg
Total Carbohydrate 71 g
Dietary Fiber 16 g
Sugars 15 g
Protein 23 g

Dietary Exchanges
1 1/2 very lean meat, 2 vegetable, 4 starch

This recipe is reprinted with permission from 蜜芽传媒 Quick & Easy Cookbook, Second Edition, Copyright © 2012 by the 蜜芽传媒. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.
As more and more canned foods without added salt become available, such as the red kidney beans, pinto beans, and chickpeas (garbanzo beans) used here, it is getting easy to put healthy chili on the table in very little time, with very little effort, and with almost no cleanup involved.

Nutrition Facts

Three-Bean Chili - Delicious Decisions
CaloriesCalories
411 Per Serving
ProteinProtein
23g Per Serving
FiberFiber
16g Per Serving
×
Calories 411
Total Fat 2.0 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.0 g
Cholesterol 1 mg
Sodium 264 mg
Total Carbohydrate 71 g
Dietary Fiber 16 g
Sugars 15 g
Protein 23 g

Dietary Exchanges
1 1/2 very lean meat, 2 vegetable, 4 starch

Ingredients

Servings   4  

  • 28 oz. no-salt-added, diced, canned tomatoes (undrained)
  • 15.5 oz. canned, no-salt-added red kidney beans (rinsed, drained)
  • 15.5 oz. canned, no-salt-added pinto beans (rinsed, drained)
  • 15.5 oz. canned, no-salt-added chickpeas (garbanzo beans) (rinsed, drained)
  • 12 oz. light beer (or nonalcoholic)
  • 2 Tbsp. chili powder
  • 2 tsp. ground cumin
  • 1/4 tsp. salt
  • 1/2 cup fat-free, plain yogurt
  • snipped, fresh parsley or cilantro, (optional)

Directions

Tip: Click on step to mark as complete.

  1. In a large saucepan, stir together the tomatoes with liquid, beans, chickpeas, beer, chili powder, cumin, and salt. Bring to a boil over high heat. Reduce the heat and simmer for 10 to 15 minutes, or until the desired consistency. Ladle into bowls.
  2. Top each serving with about 2 tablespoons yogurt. Sprinkle with the parsley.

Tip: Serving size 1 3/4 cups
蜜芽传媒 Quick & Easy Cookbook, 2nd edition

蜜芽传媒 Quick & Easy Cookbook, 2nd edition

With more than 200 recipes, you can quickly and easily get dinner on the table every night of the week. No recipe takes longer than 20 minutes to prepare, and many recipes can be made in 30 minutes—from start to finish. 

Sample Recipes:

Espresso Minute Steaks

Grilled Salmon with Mango-Lime Cream Sauce

Three-Bean Chili

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This recipe is reprinted with permission from 蜜芽传媒 Quick & Easy Cookbook, Second Edition, Copyright © 2012 by the 蜜芽传媒. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.

蜜芽传媒 recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.

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