Chill out at dinner

Lawndale News Chicago's Bilingual Newspaper - Foods

By Kim Kirchherr, MS, RD, CDE SUPERVALU Dietitian

The nice thing about this favorite, easy to make dish is that there are so many ways to enjoy it. Most chili starts with a tomato base, beans, and lean ground meat so it’s off to a great start since the lean meat and the beans provide protein, and the tomatoes add richness and nutrients like vitamin C to the mix. Tossing in more veggies enhances the richness of flavor and adds nutrition in every bite. If pasta is part of your chili bowl, make it whole wheat/high fiber, and remember to use low sodium broth and a heart smart oil to sauté vegetables instead of butter or other solid fat. Here’s a veggie-filled recipe to try that can be served over rice. Garnish with cilantro, parsley, or a sprinkle of reduced fat cheese shreds for a nice presentation when entertaining.

Lawndale News Chicago's Bilingual Newspaper - Foods

Black Bean Chili

Recipe courtesy of
Submitted by: JANED

Servings: 8

1 tablespoon olive oil
1 onion, chopped
2 red bell peppers, seeded and chopped
1 jalapeno pepper, seeded and minced
10 fresh mushrooms, quartered
6 roma (plum) tomatoes, diced
1 cup fresh corn kernels
1 teaspoon ground black pepper
1 teaspoon ground cumin
1 tablespoon chili powder
2 (15 ounce) cans black beans, drained and rinsed
1 1/2 cups chicken broth
1 teaspoon salt

1. Heat oil in a large saucepan over medium-high heat. Sautee the onion, red bell peppers, jalapeno, mushrooms, tomatoes and corn for 10 minutes or until the onions are translucent. Season with black pepper, cumin and chili powder. Stir in the black beans, chicken broth and salt. Bring to a boil.

2. Remove 1 1/2 cups of the soup to food processor or blender; puree and stir the bean mixture back into the soup. Serve hot by itself or over rice.

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