Healthy Home Cooking - 24

mouthwatering main dishes • low Fat Vegetarian Chili Prep Time: 20 Minutes Start to Finish: 1 Hour Servings: 6 (1¹⁄3 cups each) and simmer 30 minutes, stirring occasionally. Stir in corn. Heat to boiling. Reduce heat; simmer uncovered 5 minutes longer. 3. Top each serving with sour cream, cheese and cilantro. High altitude (3500-6500 ft): No change. nutrition information Per Serving: 1 Serving: Calories 280 (Calories from Fat 35); Total Fat 3.5g (Saturated Fat 0.5g; Trans Fat 0g); Cholesterol 0mg; Sodium 390mg; Total Carbohydrate 48g (Dietary Fiber 11g; Sugars 10g); Protein 13g % daily value: Total Fat 6% (Saturated Fat 3%); Cholesterol 0%; Sodium 16%; Total Carbohydrate 16% (Dietary Fiber 45%) exchangeS: 1½ Starch, 1 Other Carbohydrate, 2 Vegetable, ½ Very Lean Meat, ½ Fat carbohydrate choiceS: 3 My PyraMid: 1¾ c Vegetables, 3 oz equivalent Meat & Beans, 1 tsp Fats & Oils 1 1 1 4 2 2 2 1½ 1 1 ½ 1 tablespoon vegetable oil large onion, chopped (1 cup) medium green bell pepper, chopped (1 cup) cloves garlic, finely chopped fresh jalapeño or serrano chiles, seeded, finely chopped cans (15 oz each) Progresso® black beans, drained, rinsed cans (14.5 oz each) Muir Glen® organic fire roasted or plain diced tomatoes, undrained cups water tablespoon chili powder teaspoon ground cumin teaspoon coarse (kosher or sea) salt cup Cascadian Farm® frozen organic sweet corn Sour cream or plain yogurt, if desired Shredded Cheddar cheese, if desired Chopped fresh cilantro, if desired Tips » variation You can vary the heat level of this chili by decreasing or increasing the amount of chiles that you use. Serve-with This hearty corn and black bean chili makes a satisfying main dish. Serve it with warm cornbread or corn tortillas. 1. In 4-quart saucepan, heat oil over medium heat. Add onion, bell pepper, garlic and chiles; cook 5 to 7 minutes, stirring frequently, until vegetables are tender. 2. Stir in black beans, tomatoes, water, chili powder, cumin and salt. Heat to boiling. Reduce heat; cover 24 Healthy Home Cooking

Healthy Home Cooking

Table of Contents for the Digital Edition of Healthy Home Cooking

Healthy Home Cooking
Contents
New Year, New You
Choose Fats Wisely
Mouthwatering Main Dishes
Satisfying Sides
Quick Smoothies & Snacks
No-Guilt Desserts
Classics “Healthified”
How can I “healthify” my own recipes?
Nutrition and Recipe Testing Guidelines
Index
Healthy Home Cooking - Healthy Home Cooking
Healthy Home Cooking - Cover2
Healthy Home Cooking - Contents
Healthy Home Cooking - 2
Healthy Home Cooking - 3
Healthy Home Cooking - New Year, New You
Healthy Home Cooking - Choose Fats Wisely
Healthy Home Cooking - Mouthwatering Main Dishes
Healthy Home Cooking - 7
Healthy Home Cooking - 8
Healthy Home Cooking - 9
Healthy Home Cooking - 10
Healthy Home Cooking - 11
Healthy Home Cooking - 12
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Healthy Home Cooking - 26
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Healthy Home Cooking - 29
Healthy Home Cooking - 30
Healthy Home Cooking - 31
Healthy Home Cooking - Satisfying Sides
Healthy Home Cooking - 33
Healthy Home Cooking - 34
Healthy Home Cooking - 35
Healthy Home Cooking - 36
Healthy Home Cooking - 37
Healthy Home Cooking - 38
Healthy Home Cooking - 39
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Healthy Home Cooking - 45
Healthy Home Cooking - 46
Healthy Home Cooking - 47
Healthy Home Cooking - Quick Smoothies & Snacks
Healthy Home Cooking - 49
Healthy Home Cooking - 50
Healthy Home Cooking - 51
Healthy Home Cooking - 52
Healthy Home Cooking - 53
Healthy Home Cooking - 54
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Healthy Home Cooking - No-Guilt Desserts
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Healthy Home Cooking - 62
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Healthy Home Cooking - Classics “Healthified”
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Healthy Home Cooking - How can I “healthify” my own recipes?
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Healthy Home Cooking - Nutrition and Recipe Testing Guidelines
Healthy Home Cooking - Index
Healthy Home Cooking - Cover3
Healthy Home Cooking - Cover4
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