Chipotle Corn and Two-Bean Chili

Cooking Light
This hearty chili has more than 1,170 milligrams of potassium per serving.
6 servings

Ingredients

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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.

Created date

March 2005

Nutritional Information

Calories 408
Caloriesfromfat 28 %
Fat 12.8 g
Satfat 4.4 g
Monofat 4.4 g
Polyfat 1.3 g
Protein 29 g
Carbohydrate 45.4 g
Fiber 13.2 g
Cholesterol 59 mg
Iron 5.4 mg
Sodium 850 mg
Calcium 180 mg