When a lot of us think of chili, we think of indulgent bowls of cornbread topped with juicy beef, beans and tomatoes. We think of mounds of cheddar cheese, sour cream topped with crushed tortilla chips.
If you’re feeding the family on Super Bowl Sunday and you want to keep your menu on the healthier side, opt for a lighter chili loaded with blood pressure-lowering fiber and no-salt-added beans and tomatoes.
Instead of serving with bread or chips, serve chili over whimsical wagon wheels for a fun, lighter spin on a hearty winter favorite.
Easy Beef and Bean Chili over Wagon Wheels
- 8 oz 93% lean ground beef
- 3 cloves garlic, minced
- 1 lg onion, chopped (about 1 1/2 c)
- 2 1/2 Tbsp chili powder
- 1 1/2 tsp dried oregano
- 1 1/2 tsp ground cumin
- 2 cans (14.5 oz) no-salt added diced tomatoes
- 1 can (15 oz) no-salt-added black beans, rinsed and drained
- 1/2 oz semisweet chocolate
- 1/4 tsp salt
- 6 oz wagon wheel (rotelle) pasta
- 1/2 c part-skim mozzarella (2 oz), shredded
- 4 Tbsp fat-free plain Greek-style yogurt
1. Heat 4-quart Dutch oven coated with cooking spray over medium-high heat. Add beef and cook, breaking into smaller pieces with wooden spoon, until no longer pink, about 3 minutes. Stir in garlic and 1 cup of the onion. Cook, stirring occasionally, until onion starts to soften and beef browns, about 3 minutes. Add chili powder, oregano, and cumin. Cook until fragrant, about 30 seconds. Add tomatoes (with juice) and beans. Bring to a boil, reduce heat to medium, and simmer, partially covered, 15 minutes. Remove from heat and stir in chocolate and salt.
2. Prepare pasta per package directions while chili is simmering.
3. Serve drained pasta topped with chili. Sprinkle each serving with cheese and remaining onion. Dollop each with 1 tablespoon of the yogurt.
Nutrition (per serving) 436 cal, 29 g pro, 61 g carb, 10 g fiber, 9 g fat, 4 g sat fat, 395 mg sodium
Work time: 20 minutes
Total time: 30 minutes
[Recipe: Prevention Magazine]
January 31st, 2011