Ellie Krieger Chili Recipes

1 tablespoon olive oil
1 medium onion, diced
2 cloves garlic, minced
Two 15.5 ounce cans low-sodium black beans, drained and rinsed
Two 14.5-ounce cans crushed fire-roasted tomatoes
3 large roasted red peppers (about 6 ounces), drained and rinsed if jarred, chopped
1½ teaspoons cumin
1 teaspoon ancho chili powder
½ teaspoon salt
½ teaspoon hot pepper sauce, such as Tabasco

Heat the oil in a large saucepan over medium-high heat. Add the onions and cook, stirring occasionally, until softened and translucent, about 3 minutes. Add the garlic and cook an additional 1 minute. Add the beans, tomatoes, peppers, cumin, ancho chili powder, salt and hot sauce and stir to combine. Raise the heat and bring to a boil. Reduce heat, cover and simmer for 15 minutes.

Serves 4
Serving size: 1 ¾ cups

Per Serving: Calories 250; Total Fat 4 g; (Sat Fat 0.5 g, Mono Fat 2.5 g, Poly Fat 0.5 g) ; Protein 13 g; Carb 51 g; Fiber 15 g; Cholesterol 0 mg; Sodium 1430 mg

Copyright Ellie Krieger 2008 All rights reserved

1 tablespoon canola oil 1 medium onion, diced (about 1½ cups) 2 stalks celery, diced (about ½ cup) 3 medium poblano peppers (about 4 ounces each), seeded and white ribs removed, finely diced (about 1½ cups) 1 clove garlic, minced 1 teaspoon ground cumin 1/2 teaspoon ground coriander ¼ teaspoon cayenne pepper, more to taste 1 pound ground white meat turkey 2 15.5-ounce cans of white beans such as Cannelini, preferably low sodium, drained and rinsed
4 cups low-sodium chicken broth 3/4 teaspoon dried oregano 1 15.5-ounce can hominy, drained and rinsed Salt to taste

Heat the oil in large pot or Dutch oven over moderate heat. Add the onion, celery, poblanos, and cook, stirring occasionally, until the vegetables are soft, about 8 minutes. Add the garlic, cumin, coriander and cayenne and cook, stirring, until fragrant, about 30 seconds.

Add the ground turkey and cook, breaking up the meat with a spoon, until the meat is no longer pink about 2 minutes. Add the white beans, broth and oregano. Cook, partially covered, stirring occasionally, for 25 minutes.

Add the hominy and salt and more cayenne pepper to taste and continue cooking, partially covered, 10 minutes longer.

Serves 6
Serving size- 1 ½ cups

Per Serving: Calories 310; Total Fat 6 g; (Sat Fat 0.5 g, Mono Fat 2 g, Poly Fat 1 g) ; Protein 31 g; Carb 36 g; Fiber 9 g; Cholesterol 30 mg; Sodium 300 mg

Copyright Ellie Krieger 2008 All rights reserved

1 tablespoon olive oil
1 small onion, diced (1 cup)
1 medium red bell pepper, seeded and diced (1 cup)
1 medium carrot, diced (1/2 cup)
2 teaspoons ground cumin
1 teaspoon ground coriander
1 pound lean or extra-lean (90% lean or higher) ground beef
One 28-ounce can no-salt-added crushed tomatoes, with their juices
2 cups water
1 canned chipotle chile in adobo sauce, seeded and minced, plus 2 teaspoons of the sauce
1/2 teaspoon dried oregano
One 15.5-ounce can black beans, preferably low-sodium, drained and rinsed
One 15.5-ounce can kidney beans, preferably low-sodium, drained and rinsed
1 1/2 cups frozen corn kernels
Salt and freshly ground black pepper to taste

Heat the oil in a large pot or Dutch oven over medium heat. Add the onion, bell pepper, and carrot, cover, and cook, stirring occasionally, until softened, about 10 minutes. Add the cumin and coriander and cook, stirring, for 1 minute. Add the ground beef; raise the heat to high and cook, breaking up the meat with a spoon, until the meat is no longer pink.

Stir in the tomatoes, water, chipotle and adobo sauce, and oregano and bring to a boil. Reduce the heat to medium-low and cook, partially covered, stirring from time to time, for 30 minutes.

Stir in the beans and continue cooking, partially covered, 20 minutes longer, until the chili is nicely thickened. Stir in the corn and cook until heated through. Season with salt and pepper and serve.

Serves 8
Serving size: 1 1/4 cups

Per Serving: Calories 225; Total fat 5g (Sat fat 1g, Mono fat 2g, Poly fat 0g); Protein 20g; Carb 27g; Fiber 9g; Cholesterol 20mg; Sodium 115mg

Copyright Ellie Krieger 2008 All rights reserved