Chipotle Corn and Two-Bean Chili

This hearty chili has more than 1,170 milligrams of potassium per serving.

Yield: 6 servings

Ingredients

• 1  pound  ground round
• 1  teaspoon  canola oil
• 1 1/2  cups  chopped onion
• 2  garlic cloves, minced
• 1  tablespoon  chili powder
• 1  tablespoon  ground cumin
• 2  teaspoons  minced fresh oregano
• 3/4  teaspoon  salt
• 1 1/2  cups  frozen whole-kernel corn
• 2  (14.5-ounce) cans no salt-added diced tomatoes, undrained
• 1  cup  coarsely chopped zucchini
• 1  cup  water
• 1  tablespoon  finely chopped canned chipotle chile in adobo sauce
• 1  (15-ounce) can kidney beans, rinsed and drained
• 1  (15-ounce) can black beans, rinsed and drained
• 6  tablespoons  fat-free sour cream
• 6  tablespoons  thinly sliced green onions
• 6  tablespoons  (about 1 1/2 ounces) shredded reduced-fat sharp cheddar cheese

Preparation

Cook beef in a Dutch oven over medium-high heat until lightly browned; stir to crumble. Drain well; set aside.

Add canola oil to pan. Heat pan over medium-high heat. Add chopped onion to pan; sauté 4 minutes or until tender. Add garlic; sauté 30 seconds. Add chili powder, cumin, oregano, and salt; sauté 30 seconds. Stir in corn and tomatoes; bring to a boil. Reduce heat, and simmer 3 minutes, stirring occasionally.

Stir in beef, zucchini, water, chipotle chile, and beans; bring to a boil. Cover, reduce heat, and simmer 10 minutes or until zucchini is tender.

Spoon 1 1/2 cups chili into each of 6 bowls. Top each serving with 1 tablespoon sour cream, 1 tablespoon green onions, and 1 tablespoon cheese.

Nutritional Information

Calories:

408 (28% from fat)

Fat:

12.8g (sat 4.4g,mono 4.4g,poly 1.3g)

Protein:

29g

Carbohydrate:

45.4g

Fiber:

13.2g

Cholesterol:

59mg

Iron:

5.4mg

Sodium:

850mg

Calcium:

180mg