Saturday, July 12, 2014
Inquirer Daily News

Healthy family recipe: Chili

Warm your family up with this hearty chili. Adding beans to any recipe provides fiber and protein without packing on the calories and fat.

Healthy family recipe: Chili

Denise Jeffery RD, LDN is a clinical dietitian for Healthy Weight Program at The Childrens Hospital of Philadelphia.

Tired of the cold? Warm your family up with this hearty chili. Adding beans to any recipe provides fiber and protein without packing on the calories and fat.  

Chili 

Ingredients:

  • 1 cup onion, finely chopped                  
  • 3 carrots, diced
  • 3 cloves garlic, minced                            
  • 1 cup green pepper, diced
  • 1 cup corn                                                  
  • 2 cups kidney beans
  • 1 24-ounce can diced tomatoes             
  • 1 can tomato paste
  • 1 tablespoon chili powder                       
  • 1 tablespoon cumin powder
  • Low fat, shredded, cheddar cheese        
  • cooking spray     

Directions:

  1. Spray a large saucepan with cooking spray and sauté onions for 3 minutes
  2. Add carrots and minced garlic. Sauté for another 3 minutes
  3. Add the other ingredients(green pepper, corn, beans, tomatoes, tomato paste, cumin, and chili powder) and cook for 15-20 minutes on medium heat, uncovered, stirring occasionally.
  4. Serve with 2 tablespoons low fat cheddar cheese

Makes six 1-cup servings   


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The Healthy Kids blog is your window into the latest news, research and advice around children's health. Learn more about our growing list of contributors here.

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Anna Nguyen Healthy Kids blog Editor
Stephen Aronoff, M.D., M.B.A. Temple University Hospital
Christopher C. Chang, M.D., Ph.D Nemours/Alfred I. duPont Hospital for Children, Jefferson Medical Colg
Mario Cruz, M.D. St. Christopher’s Hospital for Children, Drexel University College of Medicine
Katherine K. Dahlsgaard, Ph.D. Lead Psychologist - The Anxiety Behaviors Clinic, CHOP
Gary A. Emmett, M.D. Director of Hospital Pediatrics at TJU Hospital & Pediatrics Professor at Thomas Jefferson Univ.
Lauren Falini Bariatric exercise physiologist, Nemours/Alfred I. duPont Hospital for Children
Hazel Guinto-Ocampo, M.D. Nemours duPont Pediatrics/Bryn Mawr Hospital
Rima Himelstein, M.D. Crozer-Keystone Health System
Anita Kulick President & CEO, Educating Communities for Parenting
Janet Rosenzweig, MS, PhD, MPA VP for Programs & Research for Prevent Child Abuse America
Beth Wallace Smith, R.D. Children's Hospital of Philadelphia
W. Douglas Tynan, Ph.D. Nemours/Alfred I. duPont Hospital for Children, Jefferson Medical Colg
Flaura Koplin Winston, M.D., Ph.D Scientific Director of the Children’s Hospital of Philadelphia’s Center for Injury Research and Prevention
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