Nothing says winter more than a good hearty bowl of chili! You’ll be delighted with this winter staple. It is jam-packed with iron, magnesium, protein while low in fat content.
• 1 tsp chili powder
• 1 tsp cumin
• 1 tsp dried oregano
• ½ tsp garlic powder
• ½ tsp cinnamon
• ¼ tsp black pepper
• 2 - 16 oz (475 mL) cans kidney beans, drained and rinsed
• 1 - 28 oz (796 mL) can unsalted diced tomatoes
• 1 - 5½ oz (160 mL) can unsalted tomato paste
• 1 Tbsp extra-virgin olive oil
• 1 medium yellow onion, diced
• 1 red bell pepper, diced
• 1 medium zucchini, diced
• 2 cups (500 mL) whole grain baked tortilla chips, broken into pieces (optional)
• Monterey Jack or Swiss cheese, grated (optional))
In small reusable container, combine chili powder, cumin, oregano, garlic powder, cinnamon, and pepper Drain and rinse beans then place in separate reusable container along with canned tomatoes and tomato paste.
Heat oil in a pan or in sturdy Dutch oven. Cook onion for 3 minutes, stirring often. Stir in red bell pepper and zucchini, cook 4 minutes more. Stir in contents of spice and bean mixture containers then simmer for 10 minutes, stirring often to prevent burning. Place chili in serving bowls and top with broken tortilla chips and cheese, if desired.
Source: alive #346, August 2011 by Matthew Kadey, MS, RD