Tuesday, March 29, 2011

{in a pinch} BLACK BEAN & CORN CHILI

Vegetarian chili is so simple, budget friendly, and healthy to make.  This recipe came to be from lack of time and groceries one night. (sound familiar anyone??) 

 Organic black beans and organic canned tomatoes are two go to items I like to have on hand at all times in the pantry.  Being unprepared at dinner time can throw a wrench into the {clean eating} lifestyle.  If you find yourself {in a pinch} for dinner, reach for this recipe.  

{in a pinch} black bean and corn chili has approximately 200 calories(without toppings) and 10 grams of protein per cup. That makes it an ideal quick lunch or dinner meal that will help keep you feeling full longer. 

{in a pinch} BLACK BEAN & CORN CHILI

  • 2 cans {organic} black beans (rinsed)
  • 2 cans {organic no salt added} diced tomatoes
  • 4 garlic cloves (minced)
  • 2 scallions (minced) or 1 tsp onion powder
  • 2 cups frozen sweet corn
  • 2-3 Tbps chili powder
  • 1 Tbps cumin powder
  • 1 c {low sodium} chicken stock
  • 1 Tbps olive oil
  • 2 Tbps ground flaxseed
  • 1/4 tsp sea or kosher salt
1)  Heat oil in pan to medium heat, add onion and garlic. Saute for a minute or two.
2) Add tomatoes, corn, beans, chili powder, cumin, chicken stock, flaxseed and salt to pan. 
3) Mix and heat to a boil, then reduce and simmer.

NOTE:  Top with low fat sour cream or plain yogurt, cilantro, and/or cheese. I add flaxseed almost every chance I get to soups, sauce, etc. You can omit it if you wish. Check out this blog entry to learn more about the benefits of flaxseed: Flaxseed

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