Delicious Living
  • 2 teaspoons canola oil
  • 2 small onions, finely chopped (about 1 cup)
  • 1 medium orange bell pepper, chopped (about 1 cup)
  • 3 cloves garlic, minced
  • 1 tablespoon chili powder
  • 2 teaspoons cumin
  • 1 teaspoon oregano
  • 1 bay leaf
  • 1 4.5-ounce can diced green chilies
  • 1 teaspoon salt (optional)
  • 3/4 cup vegetable broth
  • 1 14.5-ounce can diced tomatoes
  • 1 14.5-ounce can kidney beans, undrained
  • 1 14.5-ounce can black beans, undrained
  • 1 cup frozen corn
  • 1 teaspoon hot sauce
  • 1 tablespoon Worcestershire sauce
  • 2 tablespoons barley malt
  • 1/2 tablespoon unsweetened cocoa
  • Black pepper (to taste)
  • Cubed avocado; grated low-fat Monterey jack or cheddar cheese; and low-fat sour cream (for garnish)

Sweet and Spicy Chili

Staff | Delicious Living
  • Serves: 8 people
  • Calories per serving: 183

Many chili recipes contain brown or white sugar. In this recipe, more nutritious barley malt adds a smoky, beerlike sweetness that contrasts deliciously with the spices and green chilies.

  1. In a large pot over medium-high heat, add canola oil, spreading evenly. Add chopped onions, bell pepper, and garlic. Sauté until onion is translucent, about 5 minutes.
  2. Add chili powder, cumin, oregano, bay leaf, green chilies, and salt, if using. Stir until vegetables are evenly coated.
  3. Add vegetable broth, tomatoes and beans (with their liquids), and frozen corn. Stir thoroughly.
  4. Add remaining ingredients except garnishes and stir thoroughly. Cook over medium-low heat for at least 30 minutes, or until chili reaches desired consistency. Serve hot, garnished with avocado cubes, cheese, and sour cream.

Nutrition Facts Per Serving: Calories: 183 calories, % fat calories: 13, Fat: 3g, Saturated Fat: 0g, Cholesterol: 0mg, Carbohydrate: 32g, Protein: 9g, Fiber: 10g, Sodium: 752mg 

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