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This chili is a
hearty, low-fat, one-pot meal. The best thing about it is that you can adjust
the spices to suit your taste. If you don’t like the heat, go easy on the
jalapeno peppers. The same goes for garlic. A few cloves give moderate garlic
flavor, so add more if you love the taste of garlic. Serve the dish over rice.
The beans and rice are a good source of protein. And there’s plenty of fiber
1 teaspoon of
olive or vegetable oil
2 medium onions,
3 large cloves
of garlic, minced
1 green pepper,
1 fresh jalapeño
pepper, finely chopped or 2 tablespoons chopped canned hot peppers
(jalapeño or green chilies)
1 28-ounce can
tomatoes in purée or drained tomatoes, chopped, plus a 15-ounce can of
¼ teaspoon whole
cloves or generous pinch ground cloves
allspice berries or generous pinch ground allspice
2 cups cooked
kidney or pinto beans
1cup brown or
white rice (brown rice has more fiber)
- In a large,
heavy saucepan, heat the oil and sauté onions, garlic, jalapeño and green
pepper until soft.
- Add the
tomatoes (and purée), coriander, cloves, allspice, oregano, brown sugar, chili
powder, cumin, and beans. Bring the chili to a boil, reduce the heat, cover
the pan, and simmer the chili for 30 minutes, stirring occasionally.
- While the
chili is cooking, prepare the rice according to directions.
- Serve the
chili over rice.
Serve with a
green salad. If you’d like to make the meal seem even more casual than it
already is, you may want to add some type of tostado chips for dipping into the
chili. Make sure that they’re the lower fat variety—otherwise, the meal is no
longer a low-fat one.
Brody’s Good Food Book. Bantam Books, New York, NY. 1985.