Serves: 4
Preparation time: 45 minutes
Ingredients:
- 2 medium-size carrots (about 8 oz. total) chopped
- 1 large onion, coarsely chopped
- 1/4 cup water
- 1 can (about 14 1/2 oz.) tomatoes
- 1 can (about 15 oz.) pinto beans; or 2 cups cooked (about 1 cup dried) pinto beans
- 1 can (about 15 oz.) red kidney beans; or 2 cups cooked (about 1 cup dried) red kidney beans
- 2 tablespoons chili powder
- About 1/2 cup plain nonfat yogurt
- Salt and crushed red pepper flakes
In a 4- to 5-quart pan, combine carrots, onion, and water. Cook over high heat, stirring often, until liquid has evaporated and vegetables begin to brown and stick to pan (about 10 minutes).
Add tomatoes and their liquid to pan; break tomatoes up with a spoon. Stir in all beans and their liquid (if using home-cooked beans, add 1 cup low-sodium chicken broth mixed with 1 teaspoon cornstarch). Add chili powder; stir to scrape browned bits free. Bring to a boil; then reduce heat and simmer, uncovered, until flavors are blended (about 15 minutes). If chili is too thick, add a little water; if it's too thin, continue to simmer until it's as thick as you like.
Ladle chili into bowls. Add yogurt, salt, and red pepper flakes to taste.
Nutrition information: Per serving: 261 calories (6% calories from fat), 15 g protein, 50 g carbohydrates, 2 g total fat (0.2 g saturated fat), 1 mg cholesterol, 1,057 mg sodium
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