Wednesday, November 21, 2007

Meatless Chili

This hearty chili only uses one pot! Easy clean up!

Prep: 20 minutes
Cook: 55 minutes
Yield: 8 servings

1 small onion, chopped
3 garlic cloves, minced
1 tablespoon olive oil
2 medium zucchini, finely chopped
2 medium carrots, finely chopped
3 tablespoons cornmeal
2 tablespoons chili powder
2 tablespoons paprika
1 tablespoon sugar
1/2 teaspoon ground cumin
1/4 to 1/2 teaspoon cayenne pepper
2 cans (one 28 ounces, one 14-1/2 ounces) diced tomatoes, undrained
2 cans (15 ounces each) pinto beans, rinsed and drained
1 can (16 ounces) kidney beans, rinsed and drained
8 tablespoons fat-free sour cream
8 tablespoons thinly sliced green onions
8 teaspoons minced fresh cilantro

In a Dutch oven, saute onion and garlic in oil until tender. Stir in zucchini and carrots. Add the cornmeal, chili powder, paprika, sugar, cumin and cayenne; cook and stir for 1 minute.

Stir in tomatoes and beans. Bring to a boil. Reduce heat; cover and simmer for 45 minutes. Garnish each serving with sour cream, green onions and cilantro.

Tips and Tricks
If you don't have fresh garlic, use 3 teaspoons of garlic powder. I coarsely chopped the zucchini and carrots and they cooked through easily, although chopping them finely will hide them better from vegetable haters.
Make It Healthier
Use no-salt-added canned tomatoes. Omit sour cream.
How Kids Can Help
Older kids can open the cans. Younger kids can rinse the beans and measure the spices.

Nutrition Facts
1-1/4 cups equals 254 calories, 3 g fat (trace saturated fat), 3 mg cholesterol, 466 mg sodium, 47 g carbohydrate, 12 g fiber, 13 g protein

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