Recipe: Three-bean chili

Dietitian's tip: Traditional chili takes on a new look with the addition of colorful roasted bell peppers and black, cannellini and Anasazi beans. Serve as a main dish with corn bread or crusty whole-grain bread.

   

Ingredients

Directions

In a large saucepan over high heat, combine the beans, water, bay leaf and 1/2 teaspoon of the salt. Bring to a boil. Reduce the heat to low, cover partially and simmer until the beans are tender but still firm, 60 to 70 minutes. Drain and discard the bay leaf.

When the beans are cooked, coarsely chop the roasted bell peppers and set aside. In a large saucepan, heat the oil over medium heat. Add the yellow onion and saute until soft and lightly golden, about 6 minutes. Stir in the garlic, chili powder, oregano, cumin, red pepper flakes and the remaining 1 teaspoon salt. Cook until fragrant, 1 to 2 minutes. Add the bell peppers, cooked beans, tomatoes and cilantro and cook until the tomatoes are heated through, 5 to 6 minutes. Ladle the chili into individual bowls and sprinkle with the cheese and green onions.

Nutritional Analysis

(per serving)

Calories	300	Monounsaturated fat	4 g
Protein	16 g	Cholesterol	5 mg
Carbohydrate	45 g	Sodium	486 mg
Total fat	8 g	Fiber	16 g
Saturated fat	1 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS

Vegetables	2
Protein and dairy	2
Fats	1

• Mayo Clinic Healthy Weight Pyramid tool
• Mayo Clinic Healthy Weight Pyramid: A sample menu

DIABETES MEAL PLAN EXCHANGES

Starches	1 1/2
Nonstarchy vegetables	4
Meat and meat substitutes	1
Fats	1

• Your diabetes diet: Exchange lists

DASH EATING PLAN SERVINGS

Vegetables	2
Nuts, seeds and dry beans	2
Fats and oils	1

• DASH diet: Guide to recommended servings
• Sample menus for the DASH eating plan

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