Mixed Bean Chili and Brown Rice

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Submitted by mdkeener on Tue, 01/13/2009 - 15:28.

Mixed bean chili and brown rice

Summary

Yield
Source	The Associated Press
Prep Time	45 minutes
Diet genre	Low fat
Recipes	Entrees

Description

When it comes to healthy eating on a budget, beans are a dream food. They are rich in nutrients, dietary fiber and protein, they are filling and low in fat, and they are inexpensive and easy to keep on hand.

Ingredients

1 T canola oil
1 1⁄2 c chopped yellow onions
1 c chopped green bell pepper
2 T minced garlic
1 jalapeno pepper, seeded and chopped
1 T unsweetened cocoa powder
28 oz can of crushed tomatoes
15 oz can of great northern beans, rinsed
15 oz black beans, rinsed
1 1⁄2 T chili powder
2 t ground cumin
1 t ground oregano
1⁄4 t ground allspice
14 oz box of instant brown rice

Instructions

In a large saucepan over medium-high, combine the oil, onions, bell pepper, garlic and jalapeno. Saute until the vegetables begin to soften, about 4 minutes. Add the cocoa and saute for another 3 minutes.

Stir in the tomatoes, both beans, chili powder, cumin, oregano and allspice. Bring the chili to a simmer. Reduce heat to low, cover and simmer for 20 minutes.

Meanwhile cook the rice according to package instructions. Serve the chili over the rice.

Notes

Nutrition information per serving (values are rounded to the nearest whole number): 462 calories; 56 calories from fat; 6 g fat (0 g saturated; 0 g trans fats); 0 mg cholesterol; 90 g carbohydrate; 15 g protein; 16 g fiber; 395 mg sodium.