Two Bean Chili
|Vegetable oil||2 Teaspoon|
|Diced onion||1⁄2 Cup (8 tbs)|
|Diced green bell pepper||1⁄2 Cup (8 tbs)|
|Garlic cloves||1 Small, minced|
|All purpose flour||1 Tablespoon|
|Canned italian tomatoes||1 Cup (16 tbs), reserve liquid|
|Canned pink beans||3 Ounce, drained, rinsed|
|Canned black turtle beans||3 Ounce, drained, rinsed|
|Chili powder||1 Tablespoon|
|Instant vegetable broth and seasoning mix||1⁄2 Teaspoon (1/2 packet)|
|Low fat monterey jack cheese/Cheddar cheese||3⁄4 Ounce, shredded|
1. In 3-quart nonstick saucepan heat oil; add onion, bell pepper, and garlic and cook over medium-high heat, stirring frequently, until onion is softened, 1 to 2 minutes.
2. Sprinkle flour over vegetables and stir quickly to combine; cook, stirring constantly, for 1 minute. Continuing to stir, add 2 cups water, the tomatoes with reserved liquid, beans, chili powder, broth mix, and pepper.
3. Reduce heat to low, cover, and cook until mixture thickens, 15 to 20 minutes.
4. To serve, into each of 2 serving bowls spoon half of the chili; top each with half of the cheese.
Serving size: Complete recipe
Calories 541 Calories from Fat 167
% Daily Value*
Total Fat 19 g29.2%
Saturated Fat 4.9 g24.6%
Trans Fat 0 g
Cholesterol 13.8 mg4.6%
Sodium 1471.1 mg61.3%
Total Carbohydrates 81 g27%
Dietary Fiber 21.6 g86.4%
Sugars 7.9 g
Protein 25 g50.5%
Vitamin A 132.8% Vitamin C 157.1%
Calcium 33.9% Iron 47.8%
*Based on a 2000 Calorie diet