The combo of nutrient-rich veggies, plant-based protein from the black beans, heart-healthy olive oil, metabolism-boosting spices, and slow-burning carbs from the brown rice will leave you feeling light and energized all afternoon, says Cynthia Sass, R.D., M.P.H., author of S.A.S.S! Yourself Slim: Conquer Cravings, Drop Pounds and Lose Inches.
Tote-it tip: Store the chili in a BPA-free glass container and eat it straight from the fridge cold or pop it in the microwave to heat up.
1 tablespoon extra-virgin olive oil
1/2 teaspoon minced garlic
1/4 cup chopped onion
1/4 cup sliced mushrooms
1/4 cup thinly sliced carrots
1/4 cup minced green bell pepper
1/2 cup halved grape tomatoes
1/2 cup spinach
1/2 cup water
1 dash cayenne pepper
1 dash black pepper
1 dash crushed red pepper
1/2 cup cooked brown rice
1/2 cup canned low-sodium black beans, rinsed and drained
Pour oil into a small saucepan over medium heat. Add garlic, onion, mushrooms, carrots, and peppers and saute about 6 minutes until tender. Add tomatoes, spinach, water, and spices. Quickly bring to a boil, then reduce to a simmer and stir for 10 to 12 minutes. Stir in rice and beans to heat through. Remove from heat, and store in a sealable glass container until ready to serve.
Nutrition score per serving: 400 calories, 15g fat (2g saturated), 53g carbs, 11g protein, 12g fiber