Chipotle Corn and Two-Bean Chili

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

Yield: 6 servings
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 408
  • Calories from fat: 28%
  • Fat: 12.8g
  • Saturated fat: 4.4g
  • Monounsaturated fat: 4.4g
  • Polyunsaturated fat: 1.3g
  • Protein: 29g
  • Carbohydrate: 45.4g
  • Fiber: 13.2g
  • Cholesterol: 59mg
  • Iron: 5.4mg
  • Sodium: 850mg
  • Calcium: 180mg

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

  1. Cook beef in a Dutch oven over medium-high heat until lightly browned; stir to crumble. Drain well; set aside.
  2. 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.
  3. 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.
  4. 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.
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