Browse Recipe Categories or

Three-Bean Chili - Delicious Decisions

quick and easy cookbook
×

Three-Bean Chili - Delicious Decisions

Nutrition Facts

Three-Bean Chili - Delicious Decisions
CaloriesCalories
411 Per Serving
ProteinProtein
23g Per Serving
FiberFiber
16g Per Serving
×
Calories 411
Total Fat 2.0 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.0 g
Cholesterol 1 mg
Sodium 264 mg
Total Carbohydrate 71 g
Dietary Fiber 16 g
Sugars 15 g
Protein 23 g

Dietary Exchanges
1 1/2 very lean meat, 2 vegetable, 4 starch

Ingredients

Servings   4  

  • 28 oz. no-salt-added, diced, canned tomatoes (undrained)
  • 15.5 oz. canned, no-salt-added red kidney beans (rinsed, drained)
  • 15.5 oz. canned, no-salt-added pinto beans (rinsed, drained)
  • 15.5 oz. canned, no-salt-added chickpeas (garbanzo beans) (rinsed, drained)
  • 12 oz. light beer (or nonalcoholic)
  • 2 Tbsp. chili powder
  • 2 tsp. ground cumin
  • 1/4 tsp. salt
  • 1/2 cup fat-free, plain yogurt
  • snipped, fresh parsley or cilantro, (optional)

Directions

Tip: Click on step to mark as complete.

  1. In a large saucepan, stir together the tomatoes with liquid, beans, chickpeas, beer, chili powder, cumin, and salt. Bring to a boil over high heat. Reduce the heat and simmer for 10 to 15 minutes, or until the desired consistency. Ladle into bowls.
  2. Top each serving with about 2 tablespoons yogurt. Sprinkle with the parsley.

Tip: Serving size 1 3/4 cups
This recipe is reprinted with permission from 91视频 Quick & Easy Cookbook, Second Edition, Copyright © 2012 by the 91视频. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.

Nutrition Facts

Three-Bean Chili - Delicious Decisions
CaloriesCalories
411 Per Serving
ProteinProtein
23g Per Serving
FiberFiber
16g Per Serving
×
Calories 411
Total Fat 2.0 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.0 g
Cholesterol 1 mg
Sodium 264 mg
Total Carbohydrate 71 g
Dietary Fiber 16 g
Sugars 15 g
Protein 23 g

Dietary Exchanges
1 1/2 very lean meat, 2 vegetable, 4 starch

Ingredients

Servings   4  

  • 28 oz. no-salt-added, diced, canned tomatoes (undrained)
  • 15.5 oz. canned, no-salt-added red kidney beans (rinsed, drained)
  • 15.5 oz. canned, no-salt-added pinto beans (rinsed, drained)
  • 15.5 oz. canned, no-salt-added chickpeas (garbanzo beans) (rinsed, drained)
  • 12 oz. light beer (or nonalcoholic)
  • 2 Tbsp. chili powder
  • 2 tsp. ground cumin
  • 1/4 tsp. salt
  • 1/2 cup fat-free, plain yogurt
  • snipped, fresh parsley or cilantro, (optional)

Directions

Tip: Click on step to mark as complete.

  1. In a large saucepan, stir together the tomatoes with liquid, beans, chickpeas, beer, chili powder, cumin, and salt. Bring to a boil over high heat. Reduce the heat and simmer for 10 to 15 minutes, or until the desired consistency. Ladle into bowls.
  2. Top each serving with about 2 tablespoons yogurt. Sprinkle with the parsley.

Tip: Serving size 1 3/4 cups
This recipe is reprinted with permission from 91视频 Quick & Easy Cookbook, Second Edition, Copyright © 2012 by the 91视频. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.

91视频 recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.

Copyright is owned or held by the American Association, Inc. (AHA), except for recipes certified by the Heart-Check recipe certification program or otherwise indicated. All rights are reserved. Permission is granted, at no cost and without need for further request, to link to or share AHA-own recipes provided that no text, ingredients or directions are altered; no substitutions are made; and proper attribution is made to the 91视频. See full terms of use.