Courtesy of Recipes for Healthy Kids Cookbook for Homes
6Servings•20 Min.Prep Time•25 Min.Cook Time•
原料：
- 2 1/2 tsp. canola oil
- 1/2 c. fresh onion, peeled, diced
- 1/2 c. fresh green bell pepper, seeded, diced
- 1/2 c. canned low-sodium pinto beans, drained, rinsed
- 1/2 c. canned low-sodium kidney beans, drained, rinsed
- 1 c. canned low-sodium black beans, drained, rinsed
- 1 1/2 Tbsp. chili powder
- 1 1/3 c. canned low-sodium diced tomatoes
- 1 c. low-sodium chicken stock
- 1 dash hot sauce
- 1/4 c. canned low-sodium tomato paste
- 18 low-sodium tortilla chips (about 3 oz.)
- 1/4 c. reduced-fat cheddar cheese, shredded (1 oz.)
- 1/4 c. low-fat mozzarella cheese, low moisture, part skim, shredded (1 oz.)
说明：
- Heat canola oil in a large pot over medium-high heat. Add onions and green peppers. Cook for 2-3 minutes or until tender. Add beans and stir to coat. Add chili powder. Stir. Cook for 1 minute for flavors to blend.
- Add tomatoes, chicken stock, and hot sauce. Bring to a boil. Simmer uncovered for 10 minutes. Add tomato paste and mix well. Cook uncovered for an additional 10 minutes. Bring to a rolling boil for at least 15 seconds. Reduce heat to low and simmer to keep warm.
- Combine cheddar and mozzarella cheeses (the cheese is a garnish).
- Place 3/4 cup chili in a bowl. Top with 3 chips and sprinkle with about 1 tablespoon of cheese blend. Serve hot.
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营养：
| 成分 | 数值 |
|---|
| Calories | 141 |
| Total Fat | 4g |
| Saturated Fat | 1g |
| Cholesterol | 4mg |
| Total Carbs | 21g |
| Fiber | 5g |
| Protein | 7g |
| Sodium | 159mg |