November: Featured Meal Main Course
Corny Chili with Apple Filled Squash
Ingredients
2 15-ounce cans kidney or black beans
1 medium onion, chopped
1 tablespoon vegetable oil
2 teaspoons chili powder
1 teaspoon garlic powder
1 15-ounce can diced tomatoes
2 tablespoons tomato paste
1 10-ounce package frozen corn or corn kernels from 3 ears of fresh corn
8-ounce package low-fat cheddar cheese, grated
hot sauce (optional)
Directions
- Place beans in a colander and rinse with water.
- Peel onion and chop into small pieces.
- Add onion and oil to saucepan.
- Cook over low heat for about 5 minutes, stirring occasionally.
- Stir in chili powder and garlic powder. Cook for 1 minute.
- Add beans, tomatoes, tomato paste and corn. Simmer uncovered on medium low heat for about 15 minutes.
- Grate cheese.
- Sprinkle cheese over individual servings and add hot sauce to taste.
Yields 8 servings
Sisters in Health: A Nutrition Program for Women from Cornell Cooperative Extension and the Division of Nutritional Sciences at Cornell University.
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