Garden inspires chili during warm weather

Tag : frozen onion


Wednesday, June 25, 2008 7:28 AM CDT
Although this hearty meal is enjoyed extensively throughout autumnand winter, chili isn't just a cool-weather dish. In fact, with itsemphasis on veggies like corn and peppers and its use of freshherbs like cilantro, chili is a perfect dish to highlight agarden's bounty.

Chili history is shrouded in debate. While some claim its originsare Mexican, other food historians point its source to the Incas,Aztecs and Mayans, who also prepared a mixture of meat, beans,peppers and herbs.

The addition of chile peppers, the heart of a good chili, clearlywas not inspired by the Americas. Chiles, used to flavor food inCervantes's Spain, were featured in the ancient cuisines of China,India and Italy, as well as the Caribbean, France and the MiddleEast.Black beans, forming the base of this chili, are a nutritionalpowerhouse. These legumes provide B vitamins and essentialminerals, including iron, selenium, potassium and magnesium. Beansare also an excellent source of fiber - soluble fiber inparticular, which has been shown to help reduce blood cholesterollevels. In addition, according to a landmark report published bythe American Institute for Cancer Research, foods containingdietary fiber likely play a role in decreasing colon cancer risk.

This chili uses both dried and fresh herbs. Cumin, a member of theparsley family, adds a distinctive aroma and flavor that is warmand earthy. The cilantro imparts a hint of citrus for a uniquetaste.

The dish is also versatile. It can be made in advance. Unusedportions are easily frozen for a delicious, nutritious meal at yourfingertips all summer long.

This material is submitted by the American Institute for CancerResearch in Washington, D.C. For timely nutrition advice from aregistered dietitian, call toll-free (800) 843-8114.

Chicken and Black Bean Summer Chili

2 tbsp. extra-virgin olive oil

1-1/2 cup finely chopped onion

1 fresh red bell pepper, chopped

1 lb. ground chicken (or turkey) breast

1 cup fresh or frozen corn

1 can (4 oz.) green chiles, drained, chopped

1 can (15 oz.) reduced-sodium black beans, rinsed, drained

1/2 tsp. chili powder

1/2 tsp. cumin

Salt and fresh ground pepper, if desired

2-1/2 cups fat-free, reduced-sodium chicken broth

Dash pepper sauce, if desired

1 tbsp. finely chopped fresh cilantro for garnish, if desired

In 4-quart saucepan, heat 1 tablespoon oil over medium heat. Cookonion and bell pepper 5 to 6 minutes until soft. Place bell pepperand onion on plate.

Using same pan, heat remaining 1 tablespoon oil over medium to highheat. Cook chicken 8 to 10 minutes, using large spoon or spatula tobreak up meat until it starts to brown.

Add cooked onion and bell pepper, corn, green chiles, black beans,cumin, chili powder, and salt and pepper to taste. Stir well tocombine ingredients.

Add chicken broth. Bring to boil. Reduce heat. Simmer over lowheat, stirring occasionally, 25 minutes.

Serve in bowls. Add pepper sauce as desired. Sprinkle cilantro ontop.

Makes 5 servings; 260 calories, 7 g (1 g saturated) fat, 23 gcarbohydrate, 28 g protein, 350 mg sodium and 5 g dietary fibereach.