Happy Friday! It is starting to get chilly here in New Hampshire and warm, comforting meals are usually on the agenda. Often, comfort food is associated with rich sauces and extra calories. This does not need to be the case. Putting the focus on fresh, whole, high fiber foods such as beans and veggies and pairing with a smaller portion of meat can be just the trick to creating yummy, healthy recipes.
Earlier this week, I asked members of my Facebook Page for chili recipe tips. Needless to say, Members of my FOREVER TEAM are great cooks and I got some terrific ideas to incorporate into this recipe. The nice thing about chili is that you can adjust it to your families specific taste. If you don’t eat meat, don’t add it. Don’t like black beans? Substitute lentils or chick peas. Like a more “soup-like” dish? Add more veggie broth. Like it thicker, more stew-like? Add less broth.
I tweaked this recipe for my families preferences and I have to say – they loved it! The beans (legumes) are a wonderful source of fiber and lean protein while the red and green peppers and onions provide anti-oxidants (linked with decrease risk of many chronic diseases).
YOUR FOREVER DIET CHILI
2 cans (14.5 oz) Fire Roasted Tomatoes – Do not drain
Tomato paste (6 oz can)
1 bag frozen red/green peppers (or fresh)
1 small onion (chopped)
1 tbls olive oil
1 pound ground chicken
4 (or more) cloves crushed garlic
1 can each (drained) chick peas, red kidney beans, black beans
1 cup frozen corn (I used Trader Joes fire roasted corn)
2.5 cups low salt veggie broth
1.5 tbl chili powder (more if you like it spicier)
1/2 cup chopped fresh parsley or cilantro
black pepper, red pepper flakes ( next time I will also add cumin)
Brown the ground chicken with chopped onion, garlic and olive oil. Once done, add to a deep cooking pot (or crock pot)
Add the remaining ingredients and spices, stir well
Heat on medium heat until slightly bubbles and then decrease to low heat for about an hour or cook on low in a crock pot for 3 hours. The flavors tend to meld nicely the longer you cook the chili. Be sure to stir occasionally
Serve with a green salad and corn muffins – ENJOY
To Your Health – Noreen RD