Eva Sorrentino, MS, RD, LD

November 26th, 2018

As the weather cools down outside, a good, hot meal always hits the spot. Chili is a hearty, warm meal that is filling and satisfying. Here are ways to make it healthy and hearty meal.

Toppings:

Instead of this… Try this…
Fritos Baked tortilla chips
Full fat sour cream Fat free sour cream
Cheddar cheese Reduced fat cheese
Bacon Chopped Onions
Avocado
Cilantro

Ways to Make it Healthy:

  • Go meatless-beans provide plenty of protein and are low fat and full of fiber
  • Tomatoes-try reduced sodium canned tomatoes
  • Add veggies- any time you can add veggies, go for it. Try zucchini, carrots, onions, squash, pumpkin, or corn
  • Spices-substitute salt for spices like chili powder, paprika, cumin, pepper

Here are some recipes to try!

Easy Vegetarian Chili

Ingredients

  • 1 tablespoon canola oil
  • ¾ cup finely chopped white onion
  • ½ cup finely chopped red bell pepper
  • 4 cloves garlic, chopped
  • 2 tablespoons chili powder
  • 1 tablespoon ground cumin
  • 2 teaspoons dried oregano
  • 1 teaspoon ground coriander
  • 2 (15 ounce) cans low-sodium black beans, rinsed
  • 1 (14 ounce) can diced tomatoes
  • ¼ cup water
  • ½ cup shredded cheese, such as Cheddar or pepper Jack

Directions

  • 1 Heat oil in a large saucepan over medium-high heat. Add onion, bell pepper and garlic and cook until tender, about 8 minutes. Stir in chili powder, cumin, oregano and coriander; cook, stirring, for 30 seconds. Add beans, tomatoes (with their juice) and water and simmer for 5 minutes.
  • 2 Serve the chili sprinkled with cheese.
  • To make ahead: Refrigerate chili (Step 1) for up to 3 days or freeze for up to 3 months.

ALL RIGHTS RESERVED © 2018 EatingWell.comPrinted From EatingWell.com 11/7/2018

Spicy White Chili

Ingredients

  • Nonstick cooking spray
  • 1 tablespoon olive oil
  • 2 cups chopped onions (2 large)
  • 4 cloves garlic, minced
  • 1 4.5-ounce can diced green chile peppers, undrained
  • 1 tablespoon chili powder
  • 1 teaspoon dried oregano, crushed
  • ⅛ teaspoon cayenne pepper
  • 3 (15 ounce) cans no-salt-added cannellini beans (white kidney beans), rinsed and drained
  • 2 (14.5 ounce) cans reduced-sodium chicken broth
  • 1 cup water
  • 5 cups cubed cooked turkey breast or chicken breast
  • 1 cup shredded Monterey Jack cheese with jalapeño chile peppers (4 ounces)
  • ¼ cup light sour cream
  • Snipped fresh cilantro (optional)
  • Chili powder (optional)

Directions

  • 1 Coat an unheated large skillet with cooking spray. Add oil; heat over medium-high heat. Add onions and garlic; cook 5 to 6 minutes or until tender, stirring often. Stir in green chile peppers, the 1 tablespoon chili powder, the oregano and cayenne pepper; cook for 1 minute. Transfer to a 3½- to 4-quart slow cooker.
  • 2 Mash one can of the beans. Stir all of the beans, the broth and the water into mixture in slow cooker. Stir in turkey. Cover and cook on low-heat setting 4 to 6 hours or on high-heat setting 2 to 3 hours. Add ¾ cup of the shredded cheese, stirring until melted. To serve, top each serving with about 1 teaspoon of the sour cream and 1 teaspoon of the remaining shredded cheese. If desired, garnish with cilantro and additional chili powder.

ALL RIGHTS RESERVED © 2018 EatingWell.comPrinted From EatingWell.com 11/7/2018

Sweet Potato & Black Bean Chili for Two

Recipe By: EatingWell Test Kitchen “This satisfying vegetarian chili for two is studded with black beans and sweet potatoes. Serve with some warmed corn tortillas and tossed salad with orange segments and avocado.”

Ingredients

  • 2 teaspoons extra-virgin olive oil
  • 1 small onion, finely diced
  • 1 small sweet potato, peeled and diced
  • 2 cloves garlic, minced
  • 1 tablespoon chili powder
  • 2 teaspoons ground cumin
  • ¼ teaspoon ground chipotle chile, (see Note)
    • ⅛ teaspoon salt, or to taste
    • 1⅓ cups water
    • 1 15-ounce can black beans, rinsed
    • 1 cup canned diced tomatoes
    • 2 teaspoons lime juice
    • 2 tablespoons chopped fresh cilantro

Directions

  • 1 Heat oil in a large saucepan over medium-high heat. Add onion and potato and cook, stirring often, until the onion is slightly softened, about 4 minutes. Add garlic, chili powder, cumin, chipotle and salt and cook, stirring constantly, until fragrant, about 30 seconds. Add water, bring to a simmer, cover, reduce heat to maintain a gentle simmer and cook until the potato is tender, 10 to 12 minutes. Add beans, tomatoes and lime juice; increase heat to high and return to a simmer, stirring often. Reduce heat to maintain a simmer and cook until slightly reduced, about 4 minutes. Remove from the heat and stir in cilantro.
  • Make Ahead Tip: Cover and refrigerate for 2 days. Stir in cilantro just before serving.
  • Note: Chipotle peppers are dried, smoked jalapeno peppers. Ground chipotle can be found in the specialty spice section of most supermarkets.

ALL RIGHTS RESERVED © 2018 EatingWell.comPrinted From EatingWell.com 11/7/2018

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