Take a Bite: Super Bowl Chili Makeover
Updated 7:00 AM CDT, Mon, Jan 31, 2011
Spice up your Super Bowl Chili with simple health-enhancing modifications and still score a touchdown with your friends and family.
Incorporate the following ingredients into your favorite recipe for a better-for-you bowl of hearty chili:
- Use low-sodium broths in place of standard broth.
- Minimize meat.
- Add extra beans for fiber and fullness. Use a variety of beans for added texture and flavor.
- Magnify flavor and nutrition by adding cinnamon or cocoa powder.
Go for the nutritious “extra point” by replacing traditional toppings with these healthier alternatives [Calories, Total Fat, Saturated Fat]:
- Use Whole Corn Chips in place of a side of cornbread. This defensive move will skim off over 200 calories!
- Whole Corn Chips: 12 chips [138 cal, 6 g, 1 g]
- Cornbread: 2”x2” piece + 2 pats butter [339 cal, 16 g, 7 g]
Exchange a ¼ cup serving of Greek Yogurt (0% fat) in place of traditional sour cream. Going Greek will save you 3x the calories and provide almost 5x the protein!
- Greek Yogurt: ¼ cup [30 cal, 0 g, 0 g]
- Sour Cream: ¼ cup [93 cal, 9 g, 5 g]
Substitute ¼ cup of guacamole in place of shredded cheddar cheese. A dollop of guac adds flavor, healthy fat and fiber with 6x less artery clogging saturated fat than cheese!
- Guacamole (with tomatoes): ¼ cup [90 cal, 8 g, 1 g]
- Cheddar Cheese: ¼ cup [114 cal, 9 g, 6 g]
4 Bean Chili
Makes 8 servings (1.5 cups each)
1 tablespoon olive oil
1 onion, chopped
3 cloves garlic, minced
3 tablespoons chili powder
2 teaspoons cocoa powder
1 teaspoon cinnamon
3 bell peppers, chopped (1 red & 2 green)
1 can (28oz) whole peeled tomatoes, not drained
4 cans (15oz) of beans (pinto, red kidney, white cannellini and black), rinsed & drained
32 oz low-sodium vegetable broth
1) In large pot, heat olive oil over medium heat and sauté onions for 2 minutes.
2) Add garlic, chili powder, cocoa powder, cinnamon and bell peppers. Sauté for 5 minutes.
3) Add peeled tomatoes, beans and broth to the pot.
4) Puree 50% of the mixture with a hand blender for a thicker texture.
5) Bring to boil, cover and simmer for at least 20 minutes.
6) Serve chili with desired toppings (ex: whole corn chips, Greek yogurt, guacamole, etc.)
1 serving (1.5 cups): 240 calories, 3 g total fat, 0 g saturated fat, 0g trans fat, 0 mg cholesterol, 350 mg sodium, 41 g carbohydrates, 15 g fiber, 6 g sugars, 13 g protein, 35% vitamin A, 100% vitamin C, 15% calcium, 25% iron