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Three Bean Chili (source-mayoclinic.com) Recipe

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This recipe for Three Bean Chili (source-mayoclinic.com), by , is from Iowa Family & Consumer Sciences Educators for Progress, one of the cookbooks created at FamilyCookbookProject.com. We help families or individuals create heirloom cookbook treasures.

Joan Schuller - Grundy Center HS
Added: Friday, December 19, 2008


1 can red kidney beans
1 can northern white beans
1 can black beans
4 cups water
1 bay leaf
1 ˝ tsp. salt
2 large green bell peppers, roasted and seeded
2 large red or yellow bell peppers, roasted and seeded
3 tbsp. olive oil or canola oil
1 yellow onion, chopped
4 cloves garlic, minced
1 tbsp. chili powder
1 tbsp. dried oregano
2 tsp. ground cumin
˝ tsp. red pepper flakes
4 tomatoes, peeled and seeded, then diced
1/3 cup chopped fresh cilantro
6 tbsp. shredded Monterey Jack cheese
2 green onions, including tender green tops, thinly sliced

In large saucepan, combine the beans, water, bay loaf and ˝ tsp. salt. Bring to a boil on high. Reduce the heat to low. Discard bay leaf.

Coarsely chop the roasted bell peppers and set aside. In a large saucepan, heat the oil over med heat. Add the yellow onion and sauté until soft and lightly golden, about 6 minutes. Stir in garlic, chili powder, oregano, cumin, red pepper flakes and remaining 1 tsp. salt. Cook until fragrant, 1 to 2 minutes. Add the bell peppers, cooked beans, tomatoes & cilantro & cook until the tomatoes are heated through, 5 to 6 minutes. Ladle the chili into individual bowls and sprinkle with the cheese and green onions.

8 servings, Cal-300 Protein 16 gr (21%), carbohydrates 45 gr (60%), fat 8 gr (24%). Exchanges – starches - 1 ˝; nonstarchy vegetables - 4; meat and meat substitutes – 1, fats – 1.

Personal Notes:
Personal Notes:
We used this recipe in a nutrition unit in my Health II class. Students were surprised how much they liked it.




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