b) Cajun Kidney Bean Chili

This tasty, easy-to-prepare version of chili is a great addition to your Healthiest Way of Eating. Beans are a good source of health-promoting dietary fiber as well as a vegetarian source of protein. Enjoy!

Cajun Kidney Bean Chili Prep and Cook Time: 25-30 minutes

Ingredients:

  • 1 medium yellow onion, chopped
  • 1 medium yellow or red bell pepper, diced
  • 3 cloves garlic, pressed
  • 1 tsp paprika
  • 1 TBS chili powder
  • 1/2 tsp dried thyme
  • 1/2 tsp dried oregano
  • 1/2 tsp fennel seeds
  • 1 tsp ground cumin
  • 1/8 tsp cayenne pepper
  • 1 15 oz can kidney beans
  • 1 15 oz can diced tomatoes
  • Salt, pepper and olive oil to taste
  • Optional: cooked ground turkey

Directions:

  1. Chop onion and press garlic and let sit for 5 minutes to bring out their hidden health benefits.
  2. Healthy Sauté (as in previous recipes)onion and bell peppers for 5 minutes.
  3. Add garlic, spices, tomatoes and kidney beans.
  4. Simmer for 15-20 minutes.
  5. Season to taste with salt, pepper and olive oil.

Serves 2

Healthy Cooking Tips:

If adding ground turkey, saute it with the onion and bell peppers for 5 minutes in Step #2.

Nutritional Profile

Healthy Saut� Healthy Saute

Start your Healthy Saute by heating 1 TBS of broth in a stainless steel skillet over medium heat. Once the broth begins to bubble add onions and saute stirring frequently. After the onions have cooked for about 5 minutes, you can then add other ingredients such as garlic, or fresh ginger. Once they have had a chance to cook together for just another minute, add other vegetables. This method enables you to have flavorful sauted vegetables without heating oil. 

 

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