Note: For the perfect autumnal presentation, serve chili in a steamed butternut or acorn-squash "bowl." To make, simply halve the squash, remove seeds, place halves upside-down in a shallow baking dish and microwave on high 5-7 minutes, until fork-tender.
2 teaspoons olive oil
1/2 cup chopped onion
1 green bell pepper, seeded and coarsely chopped
2 cloves garlic, minced
1 jalapeño pepper, seeded and minced
1 tablespoon dried oregano
1 bay leaf
2 tablespoons chili powder
2 teaspoons ground cumin
1/2 teaspoon salt
1 28-ounce can diced tomatoes
2 14-ounce cans reduced-sodium vegetable broth or water
1 15-ounce can black beans, rinsed and drained
1 15-ounce can white kidney (cannellini) beans, rinsed and drained
1 15-ounce can red kidney beans, rinsed and drained
1/4 cup uncooked whole-wheat couscous
4 teaspoons nonfat sour cream
4 teaspoons chopped chives
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Heat oil in a large stockpot over medium heat. Add onion, green pepper, garlic and jalapeño and sauté 2 minutes. Add herbs and spices and salt. Stir well to coat vegetables. Add tomatoes, broth and beans and bring mixture to a boil. Reduce heat to medium and simmer, uncovered, 3 minutes. Add couscous and simmer, uncovered, 5 minutes. Discard bay leaf. Ladle chili into bowls and top servings with 1 teaspoon each sour cream and chives.
(2 cups chili, 1 teaspoon sour cream): 493 calories, 8% fat (4 g; < 1 g saturated), 71% carbs (88 g), 21% protein (26 g), 25 g fiber, 157 mg calcium, 10 mg iron, 815 mg sodium. |
