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Three-Bean Chili - Delicious Decisions

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Three-Bean Chili - Delicious Decisions

Nutrition Facts

Three-Bean Chili - Delicious Decisions
CaloriesCalories
411 Per Serving
ProteinProtein
23g Per Serving
FiberFiber
16g Per Serving
×
Calories 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
Total Carbohydrate 71 g
Dietary Fiber 16 g
Sugars 15 g
Protein 23 g

Dietary Exchanges
1 1/2 very lean meat, 2 vegetable, 4 starch

Ingredients

Servings   4  

  • 28 oz. no-salt-added, diced, canned tomatoes (undrained)
  • 15.5 oz. canned, no-salt-added red kidney beans (rinsed, drained)
  • 15.5 oz. canned, no-salt-added pinto beans (rinsed, drained)
  • 15.5 oz. canned, no-salt-added chickpeas (garbanzo beans) (rinsed, drained)
  • 12 oz. light beer (or nonalcoholic)
  • 2 Tbsp. chili powder
  • 2 tsp. ground cumin
  • 1/4 tsp. salt
  • 1/2 cup fat-free, plain yogurt
  • snipped, fresh parsley or cilantro, (optional)

Directions

Tip: Click on step to mark as complete.

  1. 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.
  2. Top each serving with about 2 tablespoons yogurt. Sprinkle with the parsley.

Tip: Serving size 1 3/4 cups
This recipe is reprinted with permission from 木瓜直播 Quick & Easy Cookbook, Second Edition, Copyright © 2012 by the 木瓜直播. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.

Nutrition Facts

Three-Bean Chili - Delicious Decisions
CaloriesCalories
411 Per Serving
ProteinProtein
23g Per Serving
FiberFiber
16g Per Serving
×
Calories 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
Total Carbohydrate 71 g
Dietary Fiber 16 g
Sugars 15 g
Protein 23 g

Dietary Exchanges
1 1/2 very lean meat, 2 vegetable, 4 starch

Ingredients

Servings   4  

  • 28 oz. no-salt-added, diced, canned tomatoes (undrained)
  • 15.5 oz. canned, no-salt-added red kidney beans (rinsed, drained)
  • 15.5 oz. canned, no-salt-added pinto beans (rinsed, drained)
  • 15.5 oz. canned, no-salt-added chickpeas (garbanzo beans) (rinsed, drained)
  • 12 oz. light beer (or nonalcoholic)
  • 2 Tbsp. chili powder
  • 2 tsp. ground cumin
  • 1/4 tsp. salt
  • 1/2 cup fat-free, plain yogurt
  • snipped, fresh parsley or cilantro, (optional)

Directions

Tip: Click on step to mark as complete.

  1. 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.
  2. Top each serving with about 2 tablespoons yogurt. Sprinkle with the parsley.

Tip: Serving size 1 3/4 cups
This recipe is reprinted with permission from 木瓜直播 Quick & Easy Cookbook, Second Edition, Copyright © 2012 by the 木瓜直播. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.

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