TEXAS QUICK-STEP CHILI
2 tsp. canola oil
1/2 cup chopped onion
1/2 cup chopped green bell pepper
1 garlic clove, chopped
1 small jalapeno pepper, seeded and minced (or 1/2 tsp. cayenne pepper)
1 tsp. ground cumin
1 (14.5-oz) canned tomatoes (2 cups), diced or broken up, with liquid
1 tsp. diced oregano
1 Tbsp. chopped cilantro
1 (15-oz) can pinto beans, rinsed and drained, or 2 cups cooked beans
1 corn tortilla, torn into 1-inch pieces
freshly-ground pepper
In a small Dutch oven, heat oil over medium-high heat. Saut onions, bell pepper and garlic until onions are soft, 6 to 7 minutes.
Mix in jalapeno and cumin and cook, stirring constantly, until cumin is aromatic, about 30 seconds.
Add tomatoes, oregano and cilantro, reduce heat to medium and simmer 10 minutes or until mixture thickens slightly.
Add beans, tortilla and pepper to taste. Simmer gently in sauce 10 minutes. Let chili sit 10 to 20 minutes before serving, or cook and refrigerate, then reheat and serve later.
Makes 2 servings, each containing 437 calories and 7 grams of fat
Source: the American Institute for Cancer Research
2 tsp. canola oil
1/2 cup chopped onion
1/2 cup chopped green bell pepper
1 garlic clove, chopped
1 small jalapeno pepper, seeded and minced (or 1/2 tsp. cayenne pepper)
1 tsp. ground cumin
1 (14.5-oz) canned tomatoes (2 cups), diced or broken up, with liquid
1 tsp. diced oregano
1 Tbsp. chopped cilantro
1 (15-oz) can pinto beans, rinsed and drained, or 2 cups cooked beans
1 corn tortilla, torn into 1-inch pieces
freshly-ground pepper
In a small Dutch oven, heat oil over medium-high heat. Saut onions, bell pepper and garlic until onions are soft, 6 to 7 minutes.
Mix in jalapeno and cumin and cook, stirring constantly, until cumin is aromatic, about 30 seconds.
Add tomatoes, oregano and cilantro, reduce heat to medium and simmer 10 minutes or until mixture thickens slightly.
Add beans, tortilla and pepper to taste. Simmer gently in sauce 10 minutes. Let chili sit 10 to 20 minutes before serving, or cook and refrigerate, then reheat and serve later.
Makes 2 servings, each containing 437 calories and 7 grams of fat
Source: the American Institute for Cancer Research
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