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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Check for flour or modified food starch in pre-shredded cheese.

 

"Leftovers in their less visible form are called memories. Stored in the refrigerator of the mind and the cupboard of the heart."
-Thomas Fuller, Writer

The refrigerator light goes on...

This is a simple and easy chili that works great on the stove but just as well cooking for about 12 hours in the crock pot on high. Add all the ingredients, set the crock pot and go. If you are around, stir the chili occasionally, but this isnít absolutely necessary. Like all pantry meals this recipe relies to some extent on what you have in the pantry. You can use fresh onions and peppers, for instance.

This chili can take a lot more heat -- thereís not a lot of spice in it. If you like really spicy food, add a few jalapenos or simply increase the amount of cayenne pepper. Personally I like a touch of cinnamon in my chili - 1/8 teaspoon is more than enough.

Canned Tomatoes

I love canned tomatoes. They are a fantastic product because it means that fairly good tomatoes are available to you for sauces and such year round. Experiment with different brands to find a quality product that you like. My favorite brand is Muir Glen Organic tomatoes. They are consistently bright red and flavorful. You can buy whole, peeled, not peeled, crushed, etc

 

Pantry Meals: Six Bean Chili



Servings = 6 | Serving size =1 1/2 cups

Cooking Time = 90 Minutes

This recipe can be multiplied by 2, 3.

This recipe also requires making Basic Six Bean Mixture

This recipe makes great leftovers. The chili freezes well.

2 1/2 cups Basic Six Bean Mixture
1/2 10 ounce package frozen diced onions
1 lb package frozen mixed bell peppers
1 28 ounce can no salt added diced tomatoes
1 28 ounce can water
1 1/2 tsp chili powder
1/8 tsp cayenne pepper
1/2 tsp salt
1 tsp ground cumin
fresh ground black pepper (to taste)
1/4 ounce reduced-fat cheddar cheese (per serving) (shredded)

Place the six bean mixture in a medium stock pot with the onions, bell peppers, tomatoes, water, chili powder, cayenne pepper, salt, cumin and pepper.

Stir well and place over medium-high heat until the chili comes to a boil. Reduce to a simmer and let cook for about 3 - 4 hours until the beans are tender. Stir occasionally.

Serve topped with cheddar cheese.

Nutrition Facts

Serving size = 1 1/2 cups

Servings = 6

.

Amount Per Serving

Calories 281 Calories from Fat 17
  % Daily Value
Total Fat 2g 3%
    Saturated Fat 1g 3%
    Monounsaturated Fat 0g  
    Trans Fat 0g  
Cholesterol 1mg 0%
Sodium 362mg 15%
Total Carbohydrates 51g 17%
    Dietary Fiber 17g 69%
    Sugars 12g  
Protein 17g  
Vitamin A 101% Vitamin C 375%
Calcium 14% Iron 29%
Vitamin K 18 mcg Potassium 1290 mg
Magnesium 121 mg