Tasty, and so good for you. Alice's recipes perk up my meals each week . . . Pat
Yield: 4 servings; 2 cups each serving
Adapted by Alice Foster, R.D. for Foodie Friday, from a recipe at EatingWell.com
"I never thought I would love this chili as much as I do and I can feel good about it, too. Sweet potatoes are a good source of vitamins A and C. The beans are a powerhouse of protein, vitamins and minerals. Your belly and you body will thank you for trying this one.” Alice Foster
1 tablespoon plus 2 teaspoons extra virgin olive oil (see tester’s note to eliminate oil)
1 large onion, diced (match the size of the dice to approximate size of beans for onions and sweet potato)
1 medium large sweet potato, peeled and diced
4 large cloves garlic, peeled and minced fine
2 tablespoons chili powder
4 teaspoons ground cumin
1/2 teaspoon ground chipotle chile (see tester’s notes)
1/4 teaspoon salt
2 1/2 cups water
2 15-ounce cans black beans, rinsed and drained or 4 cups cooked black beans
1 14-ounce can petite diced tomatoes
4 teaspoons lime juice
1 fresh lime, quartered (optional)
1/2 cup coarsely chopped cilantro
- Heat oil in a Dutch oven or large saucepan over medium-high heat. Add diced onions and sweet potatoes and cook, stirring often, until the onion begins to soften and turn translucent, about 4 minutes.
- Add minced garlic, chili powder, cumin, chipotle and salt. Stir constantly for 30 seconds.
- Add water and bring to a simmer, stirring often. Reduce heat and simmer until sweet potatoes are tender, 10 to 12 minutes.
- Add beans, tomatoes and lime juice. Increase heat to high and return to a simmer, stirring often. Reduce heat and simmer until the liquid reduces slightly, about 5 minutes.
- Remove from heat and stir in the cilantro. Serve with lime wedges if desired.
Tester’s notes:
Chipotle peppers are dried, smoked jalapenos. The flavor is slightly sweet and smoky. They are sold dried, ground, or canned whole in adobo sauce. You may substitute a canned chipotle, finely chopped, for the ground for a fuller, somewhat hotter flavor.
If you are cutting fat, heat 1/4 cup of water or vegetable stock in the pot, then add sweet potatoes and onions.
Per serving using original recipe: 307 calories. 8 g total fat, 1 g saturated fat, 0mg cholesterol, 51g carbohydrates, 12gprotein, 14g fiber, 494mg sodium
Note: To lower the sodium content, use dried beans, cooked or choose a low-sodium brand of canned black beans.