Three-Bean Chili - Delicious Decisions

Three-Bean Chili - Delicious Decisions

Calories

411 Per Serving

Protein

23g Per Serving

Fiber

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, 4 starch, 2 vegetable

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.

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.
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 缅北视频 Quick & Easy Cookbook, Second Edition, Copyright © 2012 by the 缅北视频. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.

Three-Bean Chili - Delicious Decisions

Calories

411 Per Serving

Protein

23g Per Serving

Fiber

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, 4 starch, 2 vegetable

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.

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

Tip: Serving size 1 3/4 cups

缅北视频 recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.

Copyright is owned or held by the American Association, Inc. (缅北视频), except for recipes certified by the Heart-Check recipe certification program or otherwise indicated. All rights are reserved. Permission is granted, at no cost and without need for further request, to link to or share 缅北视频-own recipes provided that no text, ingredients or directions are altered; no substitutions are made; and proper attribution is made to the 缅北视频. See full terms of use.

缅北视频