One Pot Bean Chili
Ingredients
Yield: 4 servings
Chili:
1 (15 ounce) can black beans, low sodium, not drained
1 (15 ounce) can diced tomatoes
½ cup vegetable stock, low sodium
1 tablespoon chili powder
1 tablespoon ground cumin
1 tablespoon dried oregano
¼ teaspoon kosher salt
½ cup chopped red onion
1 ¼ cups chopped green bell pepper
½ cup chopped zucchini
¼ cup chopped carrot
½ cup frozen corn
Garnish:
1 each tortillas, whole wheat or corn
Nonstick cooking spray
2 tablespoons shredded sharp cheddar cheese
Nutrition information
Serving size: 1 cup
Calories: 186 Total
Fat: 3.7 g
Saturated Fat: 0.9 g
Monounsaturated Fat: 1.1 g
Polyunsaturated Fat: 0.5 g
Sodium: 248 mg
Total Carbohydrate: 31 g
Dietary Fiber: 8 g
Sugars: 4 g
Protein: 9.2 g
Source: Goldring Center for Culinary Medicine
Instructions
1. Heat oven to 350 degrees.
2. Combine all chili ingredients in a medium sized saucepan over medium heat. Bring to a simmer. Cook for 30 minutes to allow the flavors to develop and for the chili to thicken.
3. To make tortilla strip garnish: cut tortillas into 1/4 inch by 2 inch strips and place on a parchment paper lined baking sheet pan. Lightly spray with nonstick cooking spray. Bake until golden brown.
4. To serve, sprinkle with cheese and add tortilla strips.