Prep Time: 10 minutes

Cook Time: 40 minutes

297 calories

Serves 4

Ingredients:

• 1 pound ground beef, lean
• 1 medium yellow onion, chopped
• 1 green bell pepper, chopped
• 1 red bell pepper, chopped
• 1 jalapeno pepper, chopped
• 4 cloves garlic, minced
• 1 tablespoon chili powder
• 1 tablespoon cumin
• ½ teaspoon ground coriander
• 1 (15.5oz) can pinto beans
• 1 (14.5oz) can diced tomatoes, undrained
• ¾ cup salsa

Directions:

1. Spray large saucepan with cooking spray.  Add onions, and saute for 3 minutes or until translucent.  Add ground beef and cook over medium-high heat for 5-7 minutes, stirring constantly.  Transfer to colander and rinse with water to drain excess fat.  Return beef to pan.
2. Stir in bell peppers, garlic, chili powder and cumin.  Cook for 5 minutes.
3. Add remaining ingredients and bring to a boil.  Reduce to simmer, cover and cook for 20 minutes.
4. Optional- top with 1 tablespoon low fat grated cheddar cheese (12 kcals) or 1 tablespoon of low fat sour cream (21 kcals)

454 kcals

Serves 6

Serving Size: 1 ½ cups

Prep Time: 20 minutes

Cook Time: 40 minutes

Ingredients:

• 2 tablespoons olive oil
• 1 yellow onion, chopped
• 2 cloves garlic, minced
• 1 pound chicken breasts, boneless, skinless, quartered
• 1 teaspoon cumin
• 1 teaspoon oregano
• Salt and pepper to taste
• 1/4 teaspoon cayenne
• 2 (15.5 oz) cans white beans, drained and rinsed
• 1 (4 oz) can chopped green chilies, drained
• 1 (14.5 oz) can chicken broth
• 1 cup yogurt, plain, nonfat

Directions:

1. Heat oil in large pot and add onions, cook for 5 minutes.  Add garlic and cook for 1 more minute or until garlic becomes fragrant.
2. Add chicken, cumin, oregano, salt, pepper and cayenne.  Cook for about 10 minutes or until chicken is cooked through, stirring occasionally.
3. Add beans, chilies and broth.  Bring to a boil and reduce heat to simmer and cook for 30 minutes.
4. Remove chili from burner and puree about ⅓ of the soup with yogurt in a blender.  Stir blended soup back in pot and serve.

Cornbread

Serves 12

Serving Size: 1 2×2” square

Prep Time: 10 minutes

Cook Time: 25 minutes

Ingredients:

• 1 cup flour
• 1 cup yellow cornmeal
• ½ cup sugar
• 1 teaspoon salt
• 3 ½ teaspoon baking powder
• 1 egg, beaten
• 1 cup milk, nonfat
• ⅓ cup vegetable oil

Directions:

1. Preheat oven to 400 degrees.  Spray 1 9 inch round cake pan.
2. In a large bowl mix together the flour, cornmeal, sugar, salt and baking powder.
3. Stir in egg, milk and vegetable oil.  Mix until well combined.
4. Pour batter into pan and bake for 25 minutes or until a toothpick inserted into the center of the loaf comes out clean.

393 kcals

Serves 6

Prep Time: 10 minutes     Cook Time: 20 minutes

Ingredients:

• 2 tablespoon olive oil
• 1 yellow onion, diced
• 1 red pepper, seeded and chopped
• 1 ½ cups broccoli, chopped
• 1 jalapeno pepper, seeded and chopped
• 2 garlic cloves
• 1 cup vegetable stock
• 1 (32-ounce) can crushed tomatoes
• 1 (14-ounce) can pinto beans
• 1 (14-ounce) can kidney beans
• 1 (14-ounce) can black beans
• 1 cup corn
• 1 tablespoon cumin
• 1 tablespoon chili powder
• 2 teaspoon cayenne pepper
• Salt and pepper to taste
• 1 cup tomato paste

Directions:

1. In a large pot heat the olive oil over medium heat. Add the onion and cook for 3 minutes. Add peppers, broccoli and garlic. Stir to combine and saute for 5 minutes.
2. Deglaze the pot with the vegetable broth by adding the liquid and with a wooden spoon, scrap the bottom of the pot to remove anything stuck to the bottom. Add tomatoes, beans and corn and stir to combine.
3. Season with cumin, chili powder, cayenne, salt and pepper.
4. Thicken chili by adding tomato paste. Simmer over low heat for about 10 minutes and serve.

Ingredients (serves four people)

Directions for Five Bean Chili

• Chop the onion, garlic, pepper and herbs.
• In a medium sized cooking pot, heat the olive oil to medium high heat.
• Add the ground beef and cook for three minutes, or until the ground beef begins to brown slightly and appears fully cooked.
• Once cooked, remove the meat from the pan then add the onion, garlic, pepper and herbs.
• Cook for two minutes then add the beans.
• Cook for two more minutes then add the pepper, stewed tomato, cayenne pepper and taco sauce.
• Return the meat to the pan and add ½ cup of water (120ml).
• Reduce the heat to low then slowly simmer the mixture, covered, for twenty minutes.

Once the chili is cooked, place in a bowl and top with the sour cream and cheddar cheese. Serve immediately or chill the chili in a refrigerator for future use.

Nutrition

*Replace Cheddar Cheese with Fat Free and Light Sour cream with Fat Free and Save 2.68g Fat 

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