|White Bean Chili |
Serves 1, with leftovers / This pull-from-the-pantry dish is perfect when you want a fast, hearty meal. If you prefer, use your favorite boxed cornbread mix; just add the grated zucchini and corn kernels to the batter before baking.
1 6- to 8-inch zucchini, halved
1 cup frozen corn kernels, thawed
8 ounces lean ground beef, turkey, or meatless crumbles
1/2 cup coarsely chopped onion
1 tablespoon chili powder, to taste
1/2 teaspoon dried oregano
1/2 teaspoon cumin
1/2 teaspoon curry powder
1 15-ounce can low-sodium white beans, drained and rinsed
1 14.5-ounce can fire-roasted diced tomatoes (with green chilies, if desired)
1 tablespoon all-purpose flour
8 ounces low-sodium vegetable broth
Cornbread (makes 9 servings)
1 1/4 cups unbleached all-purpose flour
3/4 cup enriched cornmeal
1/4 cup natural cane sugar
2 teaspoons baking powder
1/4-1/2 teaspoon salt
1 cup nonfat milk
1/4 cup canola oil
2 egg whites
1. Chop half of the zucchini into large dice. Grate the other half and set aside. Drain corn and divide into two portions.
2. To make cornbread: Preheat oven to 400º. Coat an 8-inch baking pan with cooking spray. Combine dry ingredients in a medium bowl; stir in milk, oil, and egg whites, mixing just until moistened. Fold in grated zucchini and half of the corn. Pour batter into pan and bake 20–25 minutes or until light golden brown.
3. To make chili: In a saucepan over medium heat, brown meat or crumbles with onion. Add all spices and diced zucchini; cook for 2–3 minutes. Add remaining corn, beans, and tomatoes; bring to a boil. Whisk flour into broth; add to saucepan and bring to a simmer. Cook for 10 minutes, partially covered.
4. Before serving, set aside a portion of the chili and cornbread for day two.
PER SERVING (with 1 serving cornbread): 705 cal, 17% fat cal, 14g fat, 3g sat fat, 71mg chol, 47g protein, 101g carb, 18g fiber, 920mg sodium