Multi-Bean Chili - 5 pts

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* Exported from MasterCook *

 

Multi-Bean Chili - 5 pts

 

Recipe By :

Serving Size : 6 Preparation Time :0:00

Categories : LowerCarb (Less than 33g) LowFat

(Less than 15%)

Veggie WW

 

Amount Measure Ingredient -- Preparation

Method

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1 tablespoon canola oil

1 large onion -- diced

4 cloves garlic -- minced

3 tablespoons chili powder

1 tablespoon ground cumin

1/4 teaspoon ground chipotle chile -- or

cayenne pepper, or to taste (1/4 to 1/2)

1 can crushed tomatoes -- (28 ounce)

3 medium tomatoes -- chopped

1 can dark red kidney beans -- (15

ounce) rinsed

1 can small white beans -- (15

ounce) such as navy beans, rinsed

1 can black beans -- (15 ounce)

rinsed

3 cups water

1/2 teaspoon freshly ground pepper

 

 

Heat oil in a Dutch oven over medium heat. Add onion

and cook, stirring, until beginning to soften, 2 to 3

minutes. Reduce heat to medium-low and cook, stirring

often, until very soft and just beginning to brown, 3

to 4 minutes. Add garlic, chili powder, cumin and

chipotle (or cayenne) to taste and cook, stirring

constantly, until fragrant, 30 seconds to 1 minute.

Stir in canned and fresh tomatoes, kidney, white and

black beans, water and pepper. Increase heat to high

and bring to a boil, stirring often. Reduce heat to a

simmer and cook, stirring occasionally, until the

chili has reduced slightly, 10 to 15 minutes.

 

Makes 6 servings, scant 2 cups each

 

Tips: Cover and refrigerate for up to 3 days or freeze

for up to 2 months.

 

Per serving: 294 calories (12% fat); 4 g fat (0 g sat,

2 g mono); 0 mg cholesterol; 55 g carbohydrate; 16 g

protein; 16 g fiber; 806 mg sodium.

Nutrition bonus: Vitamin C (60% daily value), Vitamin

A (45% dv), Iron (30% dv), Potassium (22% dv), Calcium

(15% dv).

 

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Description:

" 5 pts "

Yield:

" 12 cups "

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Per Serving (excluding unknown items): 329 Calories;

4g Fat (11.6% calories from fat); 18g Protein; 58g

Carbohydrate; 19g Dietary Fiber; 0mg Cholesterol;

215mg Sodium. Exchanges: 3 1/2 Grain(Starch); 1 Lean

Meat; 1 Vegetable; 1/2 Fat.

 

 

Nutr. Assoc. : 0 0 0 0 0 2614 0 0 1236 0 0 0 0 0

 

 

 

 

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