My Husband’s Favorite Three Bean Chili
This is an easy quick low-fat chili that provides an excellent source of lycopene and fiber. If you don’t have any meat, make it without meat. I have done this many times & it’s really good. You can add shredded cheese and or sour cream. I usually add frozen corn to the recipe to increase the nutrients. The chili is really great warmed up as well.
Instructions
Cook ground turkey in a large saucepan on medium-high heat until cooked through, stirring occasionally. Add tomatoes, salsa, beans and seasonings; mix well. Bring to boil. Reduce heat to low; simmer 10 minutes, stirring occasionally. Serve topped with cheese. Optional: Reduced fat sour cream.
*You can add frozen corn to increase the vegetables content or forget the meat to make vegetarian.
Per Serving: 310 calories, 23 grams protein, 9 grams of fat, 37 grams of CHO, 11 grams of fiber, 1280 mg sodium.
Preparation Time: 30 minutes
Serves: 8 servings
Ingredients
½ pound ground turkey, ground turkey breast or lean ground beef
1 can (28 oz.) tomatoes, undrained, cut up
1 jar (16 oz.) chunky medium or mild salsa
1 can (15 oz.) black beans, drained and rinsed
1 can (15 oz.) red kidney beans, drained and rinsed
1 can (15 oz.) great Northern beans, drained and rinsed
1 tsp. chili powder
1 tsp. ground cumin
1 pkg. (8 oz.) 2% Milk Shredded Reduced Fat Cheddar Cheese
Shopping List
½ pound ground turkey, ground turkey breast or lean ground beef
1 can (28 oz.) tomatoes
1 jar (16 oz.) chunky medium or mild salsa
1 can (15 oz.) black beans
1 can (15 oz.) red kidney beans
1 can (15 oz.) great Northern beans
chili powder
ground cumin
1 pkg. (8 oz.) 2% Milk Shredded Reduced Fat Cheddar Cheese
Barbara Day, M.S., R.D. is a registered dietitian with a Master’s Degree in clinical nutrition. She is the Chief Blog Organizer for www.DayByDayLiving.net Barbara does fundraising and social media for Veterans Lodge (www.VeteransLodge.org) The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine
