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Special Diet Information

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

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

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.

 

"Next to jazz music, there is nothing that lifts the spirit and strengthens the soul more than a good bowl of chili."
-Harry James, Author

The refrigerator light goes on...

This is a super simple chili to make and so versatile. You can use lean ground beef or chopped chicken thighs. Even leftover cooked chicken or turkey will really make it great. On top of being so easy it is everything that is great about a Mediterranean style diet lean meat, good fats, legumes, veggies all made fresh in your kitchen with all of 10 minutes prep time.

Cumin

Cumin is a thin spindle shaped seed that resembles a caraway seed. It has been used as a spice for millennia. When the spice is ground, it has a slightly hot, piquant flavor that is used in Middle Eastern, Mediterranean, Spanish and Asian cuisines. It was imported to the Americas and is a staple in Mexican and South American recipes.

A little goes a long way and too much can quickly overpower a dish. As with any spice, buying whole seeds and grinding them results in a much fresher flavor.


 

Black Bean Chili



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

Cooking Time = 60 Minutes

This recipe can be multiplied by 2,3.

This recipe makes great leftovers.

Serve with Cornbread Muffins

1 tsp olive oil
2 cloves garlic (sliced)
1 large onion (diced)
1 1/2 lbs ground turkey (breast is better)
6 cups water
2 tsp chili powder
1 tsp ground cumin
3/4 tsp salt
1/8 tsp ground cinnamon
2 15 ounce can no salt added black beans
3 ounces reduced-fat cheddar cheese (shredded)
1/2 cup cilantro leaves
6 Tbsp reduced fat sour cream

Place the olive oil in a large sauce pan over medium high heat. Add the garlic and cook, stirring frequently, for about 2 minutes.

Add the diced onion and cook for about 3 5 minutes until the onions have softened slightly. Add the ground turkey and cook until the turkey is lightly browned.

Add the water, chili powder, cumin, salt, pepper, cinnamon and black beans. Stir.

When the chili begins to boil reduce the heat to medium or low so that the chili will simmer. Cook for about 40 minutes stirring occasionally.

Top each serving with 1/2 ounce cheddar cheese, about 1 1/2 tablespoons of cilantro, and a tablespoon of sour cream. Serve.

Nutrition Facts

Serving size = 1 1/2 cups

Servings = 6

.

Amount Per Serving

Calories 302 Calories from Fat 44
  % Daily Value
Total Fat 5g 8%
    Saturated Fat 2g 11%
    Monounsaturated Fat 1g  
    Trans Fat 0g  
Cholesterol 80mg 27%
Sodium 451mg 19%
Total Carbohydrates 24g 8%
    Dietary Fiber 8g 32%
    Sugars 2g  
Protein 40g  
Vitamin A 11% Vitamin C 4%
Calcium 13% Iron 19%
Vitamin K 6 mcg Potassium 721 mg
Magnesium 97 mg