Here is a variation I created using only vegetables, which makes a perfect easy dinner during this busy season.
My chili uses hominy, a grain that American Indians introduced to the colonists. It is dried white or yellow corn that has been soaked or boiled to remove the hulls and is sold canned or dried; hominy gives this chili an interesting texture. The canned version is perfect for this recipe.
Frozen or canned corn can be substituted if hominy is difficult to find.
This meal contains 638 calories per serving with 18 percent of calories from fat.
HELPFUL HINTS
Short cut tips: To save preparation time, use fresh, diced vegetables found in the produce section of the market. Substitute microwaveable brown rice for the rice recipe given.
Use a food processor: It will be easier to slice the vegetables rather than dicing them.
Double duty: Red onion is used both for the garnish and recipe. Prepare it at one time and save 2 tablespoons for the garnish.
Rice tip: I like to boil rice like pasta, in a pot large enough to let the grains roll freely in the boiling water. This method gives fluffy rice every time.
Wine suggestion: Most vegetable-based dishes go well with sauvignon blanc, because the two have similar herbal flavors. But truth to be told, I think I’d drink beer with this recipe.
To buy: 1 medium red onion, 1 small bunch celery, 1 medium green pepper, 1 can red kidney beans, 16-ounce can crushed tomatoes, 1 small can hominy, 1 small loaf crusty whole grain bread, 1 small carton reduced-fat sour cream and 1 small bunch fresh cilantro.
Staples: Minced garlic, carrots, chili powder, ground cumin, olive oil, long grain white rice, salt and black peppercorns.
Linda Gassenheimer is the author of 14 cookbooks including her newest, “The Flavors of the Florida Keys” and “Mix ’n Match Meals in Minutes for People with Diabetes.” Visit Linda on her webpage at DinnerInMinutes.com or email her at Linda@DinnerInMinutes.com.
Vegetable Chili
1 teaspoon olive oil
1 medium red onion, diced (1 cup)
1 teaspoon minced garlic
1 stalk celery, diced (1/2 cup)
1 small green pepper, diced (1/2 cup)
2 carrots, diced (1/2 cup)
1 1/2-cups red kidney beans, rinsed and drained
2 cups canned crushed tomatoes
1/2 cup hominy or frozen corn
1 1/2 tablespoons chili powder
1 teaspoon ground cumin
Salt and freshly ground black pepper
2 slices crusty whole grain bread
For garnish:
2 tablespoons reduced-fat sour cream
2 tablespoons diced red onion
1/2 cup chopped fresh cilantro
Preheat oven to 350 degrees. Heat oil in a large nonstick saucepan. Add onion and saute 2 minutes. Add garlic, celery, green pepper and carrots.
Saute 3 minutes. Add kidney beans, tomatoes, hominy, chili powder and cumin. Simmer 20 minutes, covered. Add salt and pepper, and taste for seasoning. Add chili powder or cumin as needed. Warm bread in oven for 5 minutes. Slice and serve with chili. Place out bowls of sour cream, onion and cilantro. Makes 2 servings.
Per serving: 429 calories (17 percent from fat), 8.2 g fat ( 2.3 g saturated, 3.3 g monounsaturated), 6 mg cholesterol, 20.0 g protein, 76.8 g carbohydrates, 21.1 g fiber, 554 mg sodium. Ten Minute Rice
1/2 cup long grain white rice
2 teaspoons olive oil
Salt and freshly ground black pepper
Bring a large pot with 2 to 3 quarts of water to a boil. Add rice and boil, uncovered, about 10 minutes. Test a grain, rice should be cooked through, but not soft. Drain into a colander in the sink. Run hot water through rice, and stir with a fork. Mix in oil and salt and pepper to taste. Makes 2 servings.
Per serving: 209 calories (21 percent from fat), 4.8 g fat (0.7 g saturated, 3.4 g monounsaturated), no cholesterol, 3.3 g protein, 37.0 g carbohydrates, 0.6 g fiber, 2 mg sodium.
