Chill...It's Chili Season


In episode 39, Fall Fitness and Food, we shared some of our favorite healthy cooking substitutions for favorite fall comfort foods, like using cauliflower in place of potatoes for potato soup or mashed potatoes. Here are some of our favorite chili recipes for fall.

White Chicken Chili

This one comes from one of Food in Session's biggest fans, Mindy's mom, Kathy.

Ingredients:

1 pound great northern white beans

2 whole chicken breasts

1 Tbsp olive oil

2 medium onions, chopped

4 cloves garlic, minced

2 cans (4 oz each) mild green chills, chopped

2 tsp ground cumin

1 1/2 tsp dried oregano

1/4 tsp cayenne pepper

6 cups chicken stock (low-sodium if wanted)

8 oz grated Monterey Jack cheese

Directions:

  1. Soak the beans overnight. Drain the in morning. Set aside.

  2. Fill a large stock pot with cold water. Add the chicken breasts to the pot and bring to a simmer over low-medium heat. Simmer for 15 minutes.

  3. Remove the chicken from the pot and remove the bones. Cut the chicken into cubes.

  4. Heat the oil in a large pot (perhaps the same pot you soaked the beans in). Add the onions and sauté over medium heat 8 minutes, stirring frequently. Add garlic, chills, oregano, cumin and cayenne. Add beans and chicken stock. Simmer 2 hours, uncovered.

  5. Add chicken and 2/3 cup of cheese. Stir until the cheese has melted and the chicken is heated through. If the chili seems too thin, mix 1/4 cup of cornmeal with 1/2 cup of water. Pour the mixture into the chili, stirring until thickened. Serve with remaining cheese for garnish.

Nutrition facts: Makes 12 servings. Per serving: 295 calories, 8 grams fat, 700 mg sodium, 29 grams carbohydrate, 8 grams fiber, 4 grams sugar, 26 grams protein.

Quickie Chili

Ingredients:

1 pound lean ground beef, bison or ground turkey

1 can (15 oz) red kidney beans, rinsed and drained

1 can (14.5 oz) no salt added diced tomatoes

1/3 cup tomato paste

1 packet Chili Man chili seasoning packet

Frank's Red Hot sauce (to taste)

Directions:

  1. In a large saute pan, cook and stir the beef or turkey over medium heat until it is browned. Drain off fat if wanted.

  2. Stir in the drained beans, diced tomatoes and juice from can, tomato paste, chili seasoning and a dash or two of Frank's Red Hot (more for those who like it hot!). Reduce heat to low and simmer for 20 to 30 minutes.

(If you like your chili on the sweet and mild side, try using stewed tomatoes instead. Like heat? Try using Rotel tomatoes)

Nutrition facts: Makes 6 servings. Per serving: 238 calories, 9 grams fat, 500 mg sodium, 21 grams carbohydrate, 6 grams fiber, 4 grams sugar, 20 grams protein.

Keto Beef and Bacon Chili

For the keto-adapted people in your life!

Ingredients:

2 pounds ground beef, 80% lean

1/2 pound bacon, diced

1 small white onion, diced

2 green bell peppers, diced

1 cup canned diced tomatoes, drained

1/4 cup tomato paste

1 packet Chili Man chili seasoning packet

1 tsp cocoa powder

Shredded cheese, chives and sour cream for garnish

Directions:

  1. Cook diced bacon in a large sauté pan over medium heat. Once cooked, remove bacon from pan. Set aside.

  2. Add diced onion and peppers to the pan and sauté stirring occasionally for 3 to 5 minutes. Add in the ground beef and break up with a wooden spoon while cooking, for about 8 minutes.

  3. Add tomatoes, tomato paste, chili seasoning and cocoa powder to the beef mixture and stir to combine.

  4. Continue to cook over medium-low heat for 30 to 45 minutes, stirring occasionally. Stir in cooked bacon pieces before serving. Garnish with cheese, chives and sour cream.

Nutrition facts: Makes 10 servings. Per serving: 403calories, 28 grams fat, 700 mg sodium, 5 grams carbohydrate, 2 grams fiber, 2 grams sugar, 32 grams protein.

#recipes #fall #cooking #weightloss #healthylifestyle #chili #fallfoods

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Emily Frisella
Emily@foodinsession.com

Mindy Musselman

Mindy@foodinsession.com

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