|
Super Tasty, Super Healthy Chilis For Autumn Meals
|
|
Can't-Believe-It's-Meatless Chili Southwestern Shrimp And Black Bean Chili
Click on the link below for more chill-chasing one bowl meals ~ Several quick bread recipes included, too!
Choice Chili Tips When a chili recipe calls for low-sodium tomato juice, try substituting low-sodium V-8 juice instead. For extra bulk and nutrition, add a cup of shredded zucchini to your chili. Your family will never know you're supplying them with extra vitamins! Do you favor thick, full-flavored chili? Let it sit in the refrigerator a day or two before serving. To "hide" vegetables in your chili from fussy eaters, purée them in a blender or food processor first. For a unique flavor, try adding leftover jellied cranberry sauce to your favorite chili recipe. Source: Taste of Home Low-Fat Country Cooking, ©1997 by Reiman Publications, L.P.
|
Just in time for football season,
cooler weather and Halloween, the American Institute for Cancer Research (AICR) has
created party-sized chili recipes with a winning strategy: robust flavor and solid
nutrition, minus excess calories and fat. "In addition to being a great cold-weather comfort food and crowd-pleaser," says Melanie Polk, R.D., AICR’s Director of Nutrition Education, "chili, as a basic concept, is a healthful dish, although through the years, its meat and fat content have been supersized. To address America’s rising health problems, like excess weight, cancer, diabetes and heart disease, AICR has revamped the classic chili to emphasize flavor and pump up its health-protective features." Polk notes that AICR’s new chilies feature a healthier proportion of protein, fat and carbohydrate. They also offer more of the natural phytochemicals that protect against a wide range of illnesses. Chili’s Key Ingredients Offer Cancer Protection According to Polk, chile peppers and other spices, considered
the hallmark ingredients in chili, offer important health benefits. Chile peppers contain
capsaicin, an antioxidant incorporated into products used to treat inflamed joints and
painful nerve Beans, a common element in chili, are rich in many different types of phytochemicals that help protect against infections, heart disease and cancer, especially of the breast and prostate. Beans are also rich in protein, dietary fiber, thiamin, vitamin B6, folate and several important minerals. Chili’s Endless Variations Offer Creative Flexibility "Many Americans," says Polk, "think of chili as a beef dish, but numerous versions, including meatless chilies, have been developed." Chili’s popularity first took hold in Texas, in the late 1800s. Many Texans believe it criminal to make chili with beans, but others consider kidney and other types of beans an essential chili ingredient. As chili’s popularity expanded during the last 100 years, so did countless variations. Some Southwestern chilies call for rattlesnake or armadillo meat. Cincinnati chili contains spaghetti, Hawaiian versions have been known to include the fish mahi mahi, and one Asian-style version contains adzuki, a sweet red bean.
CAN'T-BELIEVE-IT'S-MEATLESS
CHILI 2 Tbsp. canola oil *Any diced canned tomatoes can be used, according to individual tastes, such as Mexican style, stewed, or spicy versions. **Canned northern beans or canned garbanzo beans (drained and rinsed) can also be used. Heat oil in heavy large pot over medium-high heat. Add onion
and garlic and gently sauté until onion is translucent and garlic is golden, about 5
minutes. Sodium Alert! Although lower in sodium than many chili recipes, this recipe
is not suitable for those on low salt menu plans. Note: This chili makes nine servings, but it can be extended for a large crowd by serving it over hot cooked rice, preferably brown. Leftover cooked meat, like diced turkey or chicken, can also be added.
CHILI WITH TURKEY 2 Tbsp. canola oil *In place of cooked turkey meat, turkey sausage that has been cooked and drained of fat can be used, as can cooked, diced chicken. Heat oil in large, deep pot over medium-high heat until oil is
hot. Stir in onions, garlic and bell peppers. Lightly sauté until onion is translucent,
garlic is golden and bell pepper is softened. Stir in chili powder, cayenne, cumin,
oregano and cinnamon and cook, stirring, for 30 seconds. Stir in beans, corn, tomatoes and
juice. Sodium Alert! Although lower in sodium than many chili recipes, this recipe
is not suitable for those on low salt menu plans
CHILI CON CRAZY 2 Tbsp. canola oil Place the oil in a large, heavy pot over medium heat. Add the
onions, carrots, and bell peppers, and sauté lightly about 8 minutes. Add garlic and
sauté until golden. Add sweet potatoes, peanuts, tomatoes, tomato paste, chiles, chili
powder, cumin and sugar. Sodium Alert! Although lower in sodium than many chili recipes, this recipe
is not suitable for those on low salt menu plans
SOUTHWESTERN SHRIMP AND
BLACK BEAN CHILI 1 green bell pepper, seeded and chopped *Quick Tip: For a time saver, purchase already peeled shrimp at your local seafood or super market. In a large pot coated with nonstick cooking spray, sauté the green and red peppers, onion, carrot, jalapeño pepper, and garlic until tender, about 6 to 8 minutes. Stir in the chili powder, cumin, tomatoes, black beans, water, and shrimp; bring to a boil. Reduce the heat and cook for 5 to 10 minutes, or until the shrimp are pink. Add the corn and continue cooking 5 minutes longer. Makes 4 to 6 Servings. Per Serving (based on 6 Servings): 205 Cal; 2 g Total Fat (00 g Sat Fat); 32 g Carb; 90 mg Cholesterol; 436 mg Sodium; 17 g Protein; 9 g Dietary Fiber. Exchanges: 2 Very Lean Meat; 1 Starch; 3 Veg.
MONTEREY CHILI ACINI DE
PEPE 1 medium onion, chopped Sauté onion and bell pepper in oil in large saucepan until tender. Stir in beans, tomatoes and liquid, chili powder, oregano, and cocoa. Heat to boiling, reduce heat and simmer, covered, 10 minutes. Stir in acini de pepe (pasta) and cilantro; season to taste with salt and pepper. Serve in bowls; top with cheese. Makes 4 Servings. Sodium Alert! Although lower in sodium than many chili recipes, this recipe is not suitable for those on low salt menu plans. Per Serving: 275 Cal; 9 g Total Fat (5 g Sat Fat); 36 g Carb; 19 mg Cholesterol; 461 mg Sodium; 14 g Protein. Exchanges: 2 Starch; 1 Veg; 1 Lean Meat; 2 Fat.
THREE-BEAN CHILI 1 pound lean ground beef In a Dutch oven or similar large heavy pot, combine the ground beef, onion, and garlic. Cook over medium heat, stirring frequently, until the beef has changed color. Drain fat. Add the beans, salsa, tomato sauce, diced tomatoes, chili powder, sugar, cumin, black pepper, and salt, if desired. Bring to a boil. Reduce the heat, cover, and simmer 45 minutes to 1 hour, stirring occasionally, until flavors are well blended. Makes 10 Servings. Per (1-Cup, without optional salt) Serving: 264 Cal; 7 g Total Fat (2 g Sat Fat); 34 g Carb; 28 mg Cholesterol; 259 mg Sodium; 18 g Protein; 10 g Dietary Fiber; 9 g Sugars. Exchanges: 1-1/2 Starch; 2 Veg; 1 Medium-Fat Meat; 1-1/2 Fat.
SANTA FE STEW 1 (2 pounds) boneless beef chuck roast, trimmed and cut *Look for tomatoes with jalapeños in the ethnic food section of your grocery store or super market. In a Dutch oven coated with nonstick cooking spray, brown roast on all sides over medium-high heat. Add the next nine ingredients; bring to a boil. Reduce heat; simmer for 1-1/2 hours or until the meat is tender. Add pinto beans and heat through. Yield: 8 Servings. Sodium Alert! Although lower in sodium than many chili recipes, this recipe is not suitable for those on low salt menu plans. Per Serving: 252 Cal; 7 g Total Fat (2 g Sat Fat); 15 g Carb; 78 mg Cholesterol; 450 mg Sodium; 30 g Protein. Exchanges: 1/2 Starch; 2 Veg; 4 Med-Fat Meat; 1-1/2 Fat.
CHILI MAC CASSEROLE 1 cup uncooked elbow macaroni Preheat oven to 375°F. Spray a 13- x 9- x 2-inch baking dish with nonstick cooking spray; set aside. Cook macaroni according to package directions. Meanwhile, in a large nonstick skillet, cook the beef, onion and garlic over medium heat until meat is no longer pink; drain. Stir in the tomatoes, beans, tomato past, chilies and seasonings. Drain macaroni; add to beef mixture. Transfer mixture to prepared baking dish. Cover and bake in preheated 375°F oven for 25 to 30 minutes, or until bubbly. Uncover; sprinkle with cheese. Bake 5 to 8 minutes longer or until cheese is melted. Yield: 10 Servings. Sodium Alert! This recipe is not suitable for those on low salt menu plans. Per (1-Cup) Serving: 343 Cal; 13 g Total Fat (3 g Sat Fat); 25 g Carb; 45 mg Cholesterol; 812 mg Sodium; 32 g Protein; 6 g Dietary Fiber. Exchanges: 3 Lean Meat; 1-1/2 Starch; 1/2 Veg; 2-1/2 Fat.
WHITE CHILI 2 medium onions, chopped Place onions and garlic in the bottom of a slow cooker. Add the next nine ingredients; do not stir. Cook on HIGH for 8 to 10 hours. Uncover and stir (meat should fall off the bones). Remove bones. Stir to break up the meat. Spoon into bowls; sprinkle with chives and red pepper flakes, if desired. Yield: 12 Servings. Per (1-Cup) Serving: 294 Cal; 4 g Total Fat; 28 g Carb; 73 mg Cholesterol; 239 mg Sodium; 37 g Protein. Exchanges: 4 Lean Meat; 2 Starch; 1 Fat.
TURKEY CHILI COBBLER Vegetable cooking spray Coat a Dutch oven with cooking spray; place over medium-high heat until hot. Add turkey, onion, green pepper, and garlic. Cook until turkey is browned, stirring until turkey crumbles. Drain; wipe drippings from pan with paper towels. Return turkey mixture to Dutch oven. Add tomato and next 6 ingredients. Bring to a boil over medium-high heat. Reduce heat to low; cover and simmer 30 minutes. Transfer turkey mixture to a shallow 2-1/2 quart casserole coated with cooking spray. Drop Cornbread Dumplings batter by tablespoons onto chili, leaving space between batter. Bake at 425°F for 20 minutes or until dumplings are browned. Yield: 6 Servings. Sodium Alert! This recipe is not suitable for those on low salt menu plans. Per Serving(with 2 Dumpling): 382 Cal; 8 g Total Fat (2 g Sat Fat); 42 g Carb; 67 mg Cholesterol; 658 mg Sodium; 35 g Protein. Exchanges: 2 Starch; 2 Veg; 5 Lean Meat; 2 Fat. CORNBREAD DUMPLINGS 1/2 cup yellow cornmeal Combine first 6 ingredients in a medium bowl; make a well in the center of cornmeal mixture. Combine milk, egg substitute and melted margarine in a small bowl; add to dry ingredients, stirring just until dry ingredients are moistened. Gently stir in cheese and green onions. Yield: 6 Servings.
|
