280 calories, 10 grams sugar, 3.5 grams fat, 48 grams carbohydrates, 13 grams protein
If you find yourself with a bunch of cut-up veggies from last night’s dinner, toss them together to make a filling, low-cal stew.
A suggestion from Jennifer Kalinowski, the Assistant Manager of Food Content Strategy Group, and Ann Stuart, Manager of Betty Crocker Kitchens: “Start with a good basic chili recipe and add whatever veggies you have that need to be used up like onions, sweet peppers, and zucchini. Vary the flavor by adding fresh toppings like avocado, cilantro, or green onions.”
1 tbsp. vegetable oil
1 large onion, chopped (1 c.)
1 medium green bell pepper, chopped (1 c.)
4 cloves garlic, finely chopped
2 fresh jalapeno or serrano chilies, seeded, finely chopped
2 cans (15 oz. each) Progresso black beans, drained, rinsed
2 cans (14.5 oz. each) Muir Glen organic fire roasted or plain diced tomatoes, undrained
1 1/2 c. water
1 tbsp. chili powder
1 tsp. ground cumin
1/2 tsp. coarse (kosher or sea) salt
1 c. Cascadian Farm frozen organic sweet corn
Sour cream or plain yogurt, if desired
Shredded cheddar cheese, if desired
Chopped fresh cilantro, if desired
In 4-quart saucepan, heat oil over medium heat. Add onion, bell pepper, garlic, and chiles; cook 5 to 7 minutes, stirring frequently, until tender. Stir in black beans, tomatoes, water, chili powder, cumin, and salt. Heat to boiling. Reduce heat; cover and simmer 30 minutes, stirring occasionally. Stir in corn. Heat to boiling. Reduce heat; simmer uncovered 5 minutes longer. Top each serving with remaining ingredients.
Makes 6 servings.
Recipe provided by Betty Crocker