Delicious Decisions: Three-Bean Chili

  • Serves: 4; 1 3/4 cups per serving
  • Prep Time: 6 minutes
    Cooking Time: 14-19 minutes


Description

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

1 28-ounce can no-salt-added diced tomatoes, undrained
1 15.5-ounce can no-salt-added red kidney beans, rinsed and drained
1 15.5-ounce can no-salt-added pinto beans, rinsed and drained
1 15.5-ounce can no-salt-added chickpeas, rinsed and drained
12 ounces beer (light or nonalcoholic)
2    tablespoons chili powder
2    teaspoons ground cumin
1/4 teaspoon salt
1/2 cup fat-free plain yogurt
Snipped fresh parsley or cilantro (optional)

Cooking Instructions

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.

Top each serving with about 2 tablespoons yogurt. Sprinkle with the parsley. 



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Nutritional Analysis
Per serving
Calories Per Serving
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
Carbohydrates
71 g
Fiber
16 g
Sugar
15 g
Protein
23 g

Dietary Exchanges


4 starch, 2 vegetable, ½ very lean meat

 




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