01/06/2023
3 BEAN VEGETARIAN CHILI
INGREDIENTS
2 teaspoons (10 mL) vegetable oil
2 cups (500 mL) chopped green bell pepper
2 cups (500 mL) chopped red bell pepper
1 cup (250 mL) chopped onion
4 garlic cloves, pressed
1 tablespoon (15 mL) chili powder
¾ teaspoon (4 mL) ground cumin
2 cans (14.5 ounces/450 g each) diced tomatoes, undrained
1 can (15.5 ounces/450 g) mild chili beans in sauce, undrained
1 can (15.5 ounces/450 g) pinto beans, drained and rinsed
1 can (15 ounces/450 g) black beans, drained and rinsed
1 can (7 ounces/200 g) whole kernel corn, drained
Add optional toppings as desired, such as shredded cheddar cheese, sour cream, and snipped fresh cilantro
DIRECTIONS
Heat the oil in a Rockcrok Dutch Oven over medium-high heat 1-3 minutes or until it shimmers. Add the bell peppers, onion, garlic, chili powder, and cumin; cook until the vegetables are crisp-tender, about 5 minutes.
Add tomatoes, beans and corn; mix well. Bring to a boil; reduce heat and simmer, covered, 45 minutes, stirring occasionally.
Ladle the chili into soup bowls. Serve with toppings, if desired.
Yield:
12 servings of 1 cup
Nutrients per serving:
Calories 140, Total Fat 2 g, Saturated Fat 0 g, Cholesterol 0 mg, Carbohydrate 27 g, Protein 7 g, Sodium 540 mg, Fiber 8 g
TANGY BARBECUE BEANS
NO BACKYARD BARBECUE IS COMPLETE WITHOUT THIS SIMPLE, WELL-SEASONED SIDE DISH THAT'S GUARANTEED TO STAY WARM AND SATISFYING THROUGHOUT THE PARTY.
INGREDIENTS
1/2 pound sliced bacon
1 cup chopped onion
3 garlic cloves, pressed
1/2 cup packed brown sugar
2 tablespoons cider or white vinegar
1/2 cup ketchup
2 teaspoons Tabasco® pepper sauce (optional)
4 cans (15-16 ounces each) pork and beans in tomato sauce, undrained
2 cans (15.5 ounces each) dark red kidney beans, drained and rinsed
DIRECTIONS
Preheat oven to 375°F. Cook bacon in (12-in.) Skillet over medium heat until crisp. Remove bacon to paper towels. Reserve 2 tablespoons drippings in skillet. Break cooked bacon into large crumbles; set aside. Cook onion in drippings over medium heat 3-4 minutes or until crisp-tender, stirring occasionally. Press garlic into skillet using Garlic Press; cook and stir 1 minute.
Add brown sugar and vinegar to skillet; cook and stir until sugar is dissolved and mixture is bubbly. Add ketchup, pepper sauce and beans to skillet. Bring mixture to a boil; remove skillet from heat. Carefully spoon bean mixture into Rockcrok Everyday Pan.
Bake 30 minutes or until bubbly and heated through.
Yield:
16-18 servings of 1/2 cup
Nutrients per serving:
Calories 210, Total Fat 6 g, Saturated Fat 2 g, Cholesterol 15 mg, Carbohydrate 35 g, Protein 8 g, Sodium 590 mg, Fiber 6 g
U.S. Diabetic exchanges per serving:
2 starch, 1 fat (2 carb)
Cook's Tips:
It's easy to drain and rinse the 2 cans of kidney beans at one time in the large Stainless Mesh Colander.