Two Bean Chili with Onions: ChefMD®
Aired on Lifetime Television
Sunday, May 21 and July 9, 2006
Show 313
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Julia Child once said, "It's hard to imagine civilization without onions." The word onion comes from the Latin word meaning jewel. This jewel, rich in magnesium, stabilizes blood pressure, improves circulation, and prevents blood clots. Dr. John La Puma notes that onions also have flavonoids that fight free radicals which cause cellular change and contribute to cancer, cardiovascular disease and diabetes. With anti-platelet, anti-cancer, and anti-microbial properties, onions are a super food also rich in chromium, a trace mineral that helps cells respond to insulin. A little-known technique to avoid tears while slicing onions is to chill them for 30 minutes before slicing. Try this ChefMD®-approved recipe for hearty, mouthwatering two bean chili with olive oil, salsa, onions, and tomatoes. Top with avocado and fresh cilantro for a real treat!
Two Bean Chili with Onions
Preparation time: 5 minutes
Cooking time: 30 minutes
4 servings: About 7 cups total
332 calories per serving 31% from fat
Ingredients:
2 teaspoons canola or olive oil
1 large white onion, chopped
2 teaspoons dried oregano leaves, preferably Mexican
One-half cup salsa, preferably guajillo chile salsa, such as Frontera Foods brand
1 can (15 - 16 ounces) black or kidney beans, rinsed and drained
1 can (15 - 16 ounces) pinto beans, rinsed and drained
2 cans (14.5 ounces each) diced tomatoes or diced tomatoes with green chiles, undrained
1 ripe medium avocado, peeled, seeded and diced
One-quarter cup cilantro
Preparation:
Heat a large saucepan over medium-high heat. Add oil, then onion and oregano. Cook 3 minutes, stirring occasionally. Add salsa, beans and tomatoes. Cover; bring to a boil over high heat. Reduce heat; simmer 25 minutes. Ladle into bowls; top with avocado and cilantro.
Substitutions:
Fresh Italian flat-leaf parsley can be used instead of cilantro for those who prfer the birhgt, clean mineral flavors of parsley to the perfume and pungency of cilantro. This seasonal recipe uses Fuerte avocados, which seem to peak in fall and winter. If you use Haas avocados, the recipe comes a spring and summer treat, as Haas peak in spring and summer.
Tips:
Leftover chili may be covered and refrigerated up to 3 days or frozen up to 3 months. The chili may be drained or cooked uncovered to thicken and used as a burrito filling.
Nutritional Analysis:
Total fat (g): 11
Fat calories (kc): 99
Cholesterol (mg): 0
Saturated fat (g): 1.6
Polyunsaturated fat (g): 1.3
Monounsaturated fat (g): 6.6
Fiber (g): 6.0
Carbohydrates (g): 32
Sugar (g): 4.1
Protein (g): 9.9
Sodium (mg): 757
Calcium (mg): 61
Magnesium (mg): 492
Zinc (mg): 1.3
Selenium (mcg): 2
Potassium (mg): 834
Flavonoids (mg): 5.8
Lycopene (mg): 15
Vitamin A (RE): 108
Beta-carotene (RE): 227
Vitamin C (mg): 22
Vitamin E (mg): 1.5
Thiamin B1 (mg): 0.3
Riboflavin B2 (mg): 0.1
Niacin B3 (mg): 2.3
Vitamin B6 (mg): 0.3
Folic acid (mcg): 170