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This chili is a hearty, low-fat,
one-pot meal. The best thing about it is that you can adjust the spices to suit
your taste. If you don’t like the heat, go easy on the jalapeno peppers. The
same goes for garlic. A few cloves give moderate garlic flavor, so add more if
you love the taste of garlic. Serve the dish over rice. The beans and rice are a
good source of protein. And there’s plenty of fiber too.
Ingredients
1 teaspoon of olive or vegetable
oil
2 medium onions, chopped
3 large cloves of garlic, minced
1 green pepper, chopped
1 fresh jalapeño pepper, finely
chopped or 2 tablespoons chopped canned hot peppers (jalapeño or green
chilies)
1 28-ounce can tomatoes in purée
or drained tomatoes, chopped, plus a 15-ounce can of purée
½ teaspoon ground coriander
¼ teaspoon whole cloves or
generous pinch ground cloves
¼ teaspoon allspice berries or
generous pinch ground allspice
2 teaspoons oregano
2 tablespoons brown sugar
2 tablespoons chili powder
2 tablespoons ground cumin
2 cups cooked kidney or pinto
beans
1cup brown or white rice (brown
rice has more fiber)
Directions
In a large, heavy saucepan, heat the oil and sauté onions, garlic, jalapeño
and green pepper until soft.
Add the tomatoes (and purée), coriander, cloves, allspice, oregano, brown
sugar, chili powder, cumin, and beans. Bring the chili to a boil, reduce the
heat, cover the pan, and simmer the chili for 30 minutes, stirring occasionally.
While the chili is cooking, prepare the rice according to directions.
Serve the chili over rice.
Serve with a green salad. If you’d
like to make the meal seem even more casual than it already is, you may want to
add some type of tostado chips for dipping into the chili. Make sure that
they’re the lower fat variety—otherwise, the meal is no longer a low-fat one.
Source:
Jane Brody’s Good Food
Book. Bantam Books, New York, NY. 1985.
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