Easy Low-Fat Chili


Classifications: Soups and Stews

Qty Measure Ingredient


1 medium onion, chopped

1/4 cup green pepper, chopped

4 cups water, divided

1 15 to 16oz can great northern beans, rinsed and drained

1 15oz can navy beans, rinsed and drained

1 6oz can salt-free tomato paste

1 14-1/2oz can low-salt diced tomatoes, undrained

2 to 4 teaspoons chili powder

1 teaspoon salt, optional

1/2 teaspoon pepper

Instructions: In a large saucepan, cook the onion and green pepper in 1/2 cup water until tender. Add beans, tomato paste and tomatoes. Stir in chili powder, salt if desired, pepper and remaining water; bring to a boil. Reduce heat; cover and simmer for 20 minutes.



Background: Note: DIABETIC EXCHANGES: ONe 1-cup serving (prepared without added salt) equals 2 starch, 1-1/2 vegetable. NUTRITIONAL INFORMATION: 198 calories, 295 mg sodium, 0 cholesterol, 38 gm carbohydrate, 11 gm protein, 1 gm fat.

Serves: 7

Food Exchanges: