Two Bean Vegetable Chili

Ingredients:

  • Olive oil non-stick spray
  • 1 tsp canola oil
  • 1 garlic clove, minced
  • One 14.5 oz. can stewed tomatoes
  • One 15 oz. can kidney beans, rinsed and drained
  • One 15 oz. can black beans, rinsed and drained
  • One 15 oz. can corn, rinsed and drained
  • One 15 oz. can tomato sauce
  • Tbsp chili powder
  • ½ tsp dried oregano
  • ½ tsp crushed red pepper flakes
  • Tbsp dehydrated onion flakes
  • ¼ tsp black pepper
  • Tbsp fat-free shredded cheddar cheese

Directions:

Spray large heavy-bottomed pot with olive oil spray. Add canola oil and heat over medium heat. Add garlic; cook stirring frequently until golden brown. Add tomatoes, beans, corn and spices. Increase heat to high and stir frequently. Bring to a boil, lower heat to medium; continue to cook (stirring constantly) for about 10 more minutes. Spoon over brown rice, add cheese and serve.

Nutritional Information Per Serving (not including rice):

Yield: 4 servings (serving size: 1 ¼ cups chili with 2 tbsp cheese)

Food Weight: 3.5, Calories: 330, Fat: 2.5 g, Cholesterol: 5 mg, Sodium: 1730 mg,

Carbohydrate: 58 g, Dietary Fiber: 14 g, Sugars: 14 g, Protein: 20 g

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