Распечатать
E-mail
Add a photoПорций: 4
Ингредиенты
- 2 med carrots (abt 8 ounce total) minced
- 1 lrg onion coarsely minced
- 1/4 c. water
- 1 can tomatoes - (14 1/2 ounce)
- 1 can pinto beans - (15 ounce) (or possibly 2 c. cooked (abt 1 c. dry) pinto beans)
- 1 can red kidney beans - (15 ounce) (or possibly 2 c. cooked (abt 1 c. dry) red kidney beans)
- 2 Tbsp. chili pwdr
- 1/2 c. plain nonfat yogurt Salt to taste Crushed red pepper flakes to taste
Инструкции
- In a 4- to 5-qt pan, combine carrots, onion, and water. Cook over high heat, stirring often, till liquid has evaporated and vegetables begin to brown and stick to pan (about 10 min).
- Add in tomatoes and their liquid to pan; break tomatoes up with a spoon. Stir in all beans and their liquid (if using home-cooked beans, add in 1 c. low-sodium chicken broth mixed with 1 tsp. cornstarch). Add in chili pwdr; stir to scrape browned bits free.
- Bring to a boil; then reduce heat and simmer, uncovered, till flavors are blended (about 15 min). If chili is too thick, add in a little water; if it's too thin, continue to simmer till it's as thick as you like.
- Ladle chili into bowls. Add in yogurt, salt, and red pepper flakes to taste.
- This recipe yields 4 servings.
Languages
Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 387g | |
| Recipe makes 4 servings | |
| Calories 421 | |
| Calories from Fat 199 | 47% |
| Total Fat 22.28g | 28% |
| Saturated Fat 4.28g | 17% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 980mg | 41% |
| Potassium 862mg | 25% |
| Total Carbs 44.4g | 12% |
| Dietary Fiber 14.6g | 49% |
| Sugars 6.57g | 4% |
| Protein 13.27g | 21% |
