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chipotle corn & two-bean chili
1 pound ground round / ground turkey
1 teaspoon canola oil
1 1/2 cups chopped onion
2 garlic cloves, minced
1 tablespoon chili powder
1 tablespoon ground cumin
2 teaspoons minced fresh oregano
3/4 teaspoon salt
1 1/2 cups frozen whole-kernel corn
2 (14.5-ounce) cans no salt-added diced tomatoes, undrained
1 cup coarsely chopped zucchini
1 cup water
1 tablespoon finely chopped canned chipotle chile in adobo sauce
1 (15-ounce) can kidney beans, rinsed and drained
1 (15-ounce) can black beans, rinsed and drained
6 tablespoons fat-free sour cream
6 tablespoons thinly sliced green onions
6 tablespoons (about 1 1/2 ounces) shredded reduced-fat sharp cheddar cheese
cook beef in a dutch oven over medium-high heat until lightly browned; stir to crumble. drain well; set aside.
add canola oil to pan. heat pan over medium-high heat. add chopped onion to pan; sauté 4 minutes or until tender. add garlic; sauté 30 seconds. add chili powder, cumin, oregano, and salt; sauté 30 seconds. stir in corn and tomatoes; bring to a boil. reduce heat, and simmer 3 minutes, stirring occasionally.
stir in beef, zucchini, water, chipotle chile, and beans; bring to a boil. cover, reduce heat, and simmer 10 minutes or until zucchini is tender.
spoon 1 1/2 cups chili into each of 6 bowls. top each serving with 1 tablespoon sour cream, 1 tablespoon green onions, and 1 tablespoon cheese.
6 servings
CALORIES 408(28% from fat); FAT 12.8g (sat 4.4g,mono 4.4g,poly 1.3g); PROTEIN 29g; CHOLESTEROL 59mg; CALCIUM 180mg; SODIUM 850mg; FIBER 13.2g; IRON 5.4mg; CARBOHYDRATE 45.4g
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