Texas quick-step chili
- Number of Servings
- 2 teaspoons canola oil
- ½ cup chopped onion
- ½ cup chopped green bell pepper
- 1 garlic clove, chopped
- 1 small jalapeño pepper, seeded and minced (or ½ teaspoon cayenne pepper)
- 1 teaspoon ground cumin
- 1 can (14.5 oz.) diced low-sodium tomatoes with liquid
- 1 teaspoon diced oregano
- 1 tablespoon chopped fresh cilantro (or 1 teaspoon dried)
- 1 can (15 oz.) pinto beans, rinsed and drained
- 1 corn tortilla, torn into 1-inch pieces
- Freshly ground black pepper, to taste
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- In a small, heavy pot, heat the oil over medium- high heat. Sauté the onions, bell pepper, and garlic until the onions are soft, 6 to 7 minutes. Mix in the jalapeño pepper and cumin and cook, stirring constantly, until the cumin is aromatic, about 30 seconds.
- Add the tomatoes, oregano, and cilantro. Reduce the heat to medium and simmer the vegetables for 10 minutes or until the mixture thickens slightly.
- Add the beans, tortilla, and pepper. Simmer the mixture gently for 10 minutes and then remove it from the heat. Let the chili sit for 10 to 20 minutes before serving. Reheat if necessary.
- Nutrition Information
7 g. total fat (<1 g. saturated fat)
51 g. carbohydrates
14 g. protein
14 g. dietary fiber
300 mg. sodium
Courtesy of the American Institute for Cancer Research (AICR.org). To receive recipes by e-mail, write to Recipes@AICR.org.
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