Chili Bean Stew

This is another versatile chili where ground chicken, veal or ground soy substitute can replace the beef and any cooked beans can be used instead of kidney beans. Add some minced jalapeño for more heat. Use any grain in place of the pasta; just be aware if the cooking time varies.

1. Spray a large non-stick saucepan with cooking oil, add the vegetable oil and place over medium heat. Add the garlic, corn and onion; sauté until the onion has softened and the corn begins to brown, approximately 5 minutes.

2. Add the beef and stir to break up the chunks; cook until no longer pink, approximately 4 minutes. Drain off any fat.

3. Add the tomatoes, stock, potatoes, kidney beans, tomato paste, chili powder, basil and oregano to the pan. Stir well. Cover, reduce the heat and simmer for 30 minutes, or until the potatoes are soft. Stir occasionally.

4. Add the pasta and cook until firm to the bite, approximately 10 minutes.
5.Garnish with cilantro and serve immediately.

1 1/2 tsp vegetable oil
1 tsp crushed fresh garlic
3/4 cup canned corn kernels, drained
1 cup chopped onion
8 oz extra-lean ground beef
1 can (19 oz) tomatoes, crushed
1 3/4 cups beef or chicken stock
1 1/2 cups peeled diced potatoes
3/4 cup canned red kidney beans, drained and rinsed
2 Tbsp tomato paste
2 1/2 tsp chili powder
2 tsp dried basil
1 1/2 tsp dried oregano
1/3 cup small shell pasta
1/3 cup chopped cilantro or parsley

Nutritional Analysis per Serving

Calories 232
Protein 15 g
Fat 6g
Saturated fat 2g
Carbohydrates 30 g
Cholesterol 22 mg
Sodium 480 mg
Fiber 5g

Prep Time: 10 minutes
Cook Time: 49 minutes

Make Ahead: Prepare up to a day in advance and refrigerate. Reheat gently, adding more stock if too thick. Freeze for up to 1 month.

Serves 6