Getting Enough Fiber?
1 (15-ounce) can no salt added kidney beans, drained, rinsed
1 (15-ounce) can no salt added black beans, drained, rinsed
1 (15-ounce) can no salt added garbanzo beans, drained, rinsed
1 (15-ounce) can no salt added tomato sauce
1 medium zucchini, chopped
1 medium yellow squash, chopped
2 tomatoes, chopped
1 medium green pepper, seeded, chopped
2 teaspoons chili powder
2 cups shredded cheddar cheese
In a large skillet, combine beef and 1 cup onions. Cook over medium-high heat until no longer pink. Drain. Return to skillet. Meanwhile, bring beef broth to a boil in a large saucepan. Add chili seasoning mix and stir until powder is dissolved. Add beans, tomato sauce, vegetables, remaining onion, chili powder and beef to broth mixture. Mix well. Bring to a boil. Cover and reduce heat. Simmer for approximately 20 to 30 minutes, stirring occasionally. Ladle into bowls. Top each bowl with 1/4 cup cheese. Serves 8.
Per serving: 460 calories; 41 grams carbohydrate; 42 grams protein; 16 grams fat; 90 milligrams cholesterol; 12 grams fiber; 690 milligrams sodium.
Charlyn Fargo is a registered dietitian with SIU Med School in Springfield, Illinois. For comments or questions, contact her at firstname.lastname@example.org or follow her on Twitter @NutritionRD. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.