SERVES 12 / PREP: 15 MINUTES / COOK: 30 MINUTES / TOTAL: 45 MINUTES
Chili is an easy go-to meal for many families. It doesn’t have to be packed with high-fat ground beef and sour cream to be good. Grab these fresh ingredients from your local farmers’ market, and in just a few steps you’ll have a simple but delicious chili that even the most inexperienced cook can make. This chili is as appealing to the eyes as to the stomach with tons of tasty vegetables and flavorful seasonings. This meal is great to feed a crowd or freeze for a future date and reheat.
2 teaspoons extra-virgin olive oil
2 teaspoons minced garlic
1 large green bell pepper, diced
2 cups sliced mushrooms
1 cup chopped onion
1 (14.5-ounce) can diced tomatoes or 2 cups diced fresh tomatoes
1 (8-ounce) can tomato sauce
2 tablespoons Chili Powder (here)
1 medium zucchini, thinly sliced
1 medium yellow summer squash, thinly sliced
2 (15-ounce) cans red kidney beans, drained and rinsed
1 (10-ounce) package frozen corn or 1¾ cups fresh corn kernels
1 cup shredded Cheddar cheese (optional)
½ cup low-fat plain Greek yogurt (optional)
1 In a large skillet or stockpot over medium heat, heat the olive oil.
2 Add the garlic, green bell pepper, mushrooms, and onion, and sauté until tender, about 5 minutes.
3 Stir in the diced tomatoes, tomato sauce, and chili powder. Bring the liquid to a boil, and then reduce the heat to low. Stir in the zucchini, yellow squash, kidney beans, and corn. Cover and simmer for 15 to 20 minutes.
4 Remove the skillet from the heat. Garnish each bowl with some Cheddar cheese (if using) and Greek yogurt (if using) and serve.
Ingredient tip: Boost protein during the early post-op puree stage by adding 1 to 2 tablespoons of egg white powder or unflavored protein powder before blending.
Per Serving (1 cup): Calories: 199 Total fat: 3g Sodium: 418mg Total carbs: 35g Sugar: 5g Fiber: 8g Protein: 8g
¼ cup ½ cup 1 to 2 cups