Sunday, November 29, 2015

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.  



  • 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     


  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
Sarah Levin Allen, Ph.D., CBIS Assistant Professor of Psychology at Philadelphia College of Osteopathic Medicine
Stephen Aronoff, M.D., M.B.A. Chair of the Department of Pediatrics at Temple University Hospital
Peter Bidey, D.O. Medical Director of Family Medicine at Philadelphia College of Osteopathic Medicine
Christopher C. Chang, MD, PhD, MBA, FAAAAI, FACAAI Associate Professor of Medicine in division of Rheumatology, Allergy and Clinical Immunology at UC Davis
Katherine K. Dahlsgaard, Ph.D. Lead Psychologist of The Anxiety Behaviors Clinic at Children's Hospital of Philadelphia
Gary A. Emmett, M.D., F.A.A.P Director of Hospital Pediatrics at TJU Hospital & Pediatrics Professor at Thomas Jefferson Univ.
Magee DeFelice, M.D. Chief of Allergy and Immunology at Nemours/Alfred I. duPont Hospital for Children
Hazel Guinto-Ocampo, M.D. Chief of Pediatric Emergency Services at Nemours duPont Pediatrics/Bryn Mawr Hospital
Rima Himelstein, M.D. Adolescent Medicine Specialist at Crozer-Keystone Health System
Jessica Kendorski, PhD, NCSP, BCBA-D Associate Professor in School Psychology/Applied Behavior Analysis at Philadelphia College of Osteopathic Medicine
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. Registered Dietitian at Children's Hospital of Philadelphia
Emiliano Tatar, M.D. Pediatrician at Einstein Healthcare Network Roxborough Plaza
Jeanette Trella, Pharm.D Managing Director at The Poison Control Center at CHOP
W. Douglas Tynan, Ph.D., ABPP Director of Integrated Health Care for American Psychological Association
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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