| Chili is a perfect comfort food. In this recipe, lean beef or lamb replaces regular ground beef, and there is only 1 teaspoon of added oil. To make the dish vegetarian, use ground soy in place of the beef; the soybeans add fiber and plant protein. If you like your chili hot, add some fresh minced jalapeño peppers. This chili is delicious on its own or served over rice, couscous or polenta. You can use whole canned tomatoes; just crush them with the back of a wooden spoon during the cooking or purée in a food processor. | 1 tsp vegetable oil | 1 can (19 oz) crushed tomatoes | | 1 cup chopped onion | 1/3 cup sliced black olives | | 1 1/2 cups chopped eggplant (unpeeled) | 1 1/4 cups beef or chicken stock | | 1 cup chopped zucchini | 1 cup sliced mushrooms | | 4 tsp chili powder | 2 tsp brown sugar | | 1 cup chopped green bell pepper | 2 tsp minced fresh garlic | | 2 tsp dried basil | 1 1/2 tsp dried oregano | | 8 oz extra-lean ground beef or lamb | 1/3 cup chopped cilantro or parsley | | 1 cup canned red kidney beans, drained and rinsed | 1 cup canned white kidney beans drained and rinsed | | 1/3 cup crumbled feta cheese | | - Spray a large non-stick saucepan with cooking oil, add the vegetable oil and place over medium heat. Add the onion and cook, stirring frequently, for 5 minutes, or until lightly browned. Add the eggplant, zucchini, mushrooms, green pepper and garlic. Sauté for 8 minutes, or until the vegetables are softened, stirring occasionally. Add the meat and stir to break it up; cook for 2 minutes, or until it's no longer pink. Drain off the excess fat.
- Mash 1/2 cup of the red kidney beans with 1/2 cup of the white kidney beans in a large bowl.
- Add the mashed and whole beans, tomatoes, stock, olives, chili powder, sugar, basil and oregano to the meat mixture. Stir well and bring to a boil. Reduce the heat to low, cover and simmer for 30 minutes. Serve in individual bowls, sprinkled with feta cheese and cilantro.
| Nutritional Analysis
per Serving | Calories | 245 | | Protein | 16 g | | Fat | 8g | | Saturated Fat | 2.4 g | | Carbohydrates | 26 g | | Cholesterol | 17 mg | | Sodium | 550 mg | | Fiber | 6.1 g |
Prep Time: 15 minutes
Cook Time: 45 minutes Make Ahead: Prepare up to a day in advance and refrigerate or freeze for up to 2 months. If frozen, defrost and reheat gently over low heat. Serves 6 |
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