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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Check for modified food starch in pre-shredded cheese and sour cream. La Costeña Chipotle Peppers in Adobo Sauce are gluten-free.

Rain or Snow,
To Chili go,
You'll find it so,
For ought we know.
Time will show.”
-Benjamin Franklin, Statesman

The refrigerator light goes on...

This is a fine chili that’s a snap to make, full of flavor and really great for you. It has it all: low calorie, low fat, high fiber, garlic, cheese, sour cream -- all the great things in life. It’s not too spicy and those with GERD should be fine if they leave out the chipotle pepper since there’s not much cumin or chili powder in each serving.

Lentils

Lentils are legumes like peas, garbanzos and peanuts.  They are mostly carbohydrate and protein not very much fat.  They have tons of fiber with a half cup of cooked lentils coming in at around 8 grams.  

Like other legumes you can cook them whole but are also great in soups and pureed into sauces.  There are three main types.  The small green lentil is also know as the French lentil.  It has a thin shell and a stronger pea-like flavor.  Red and yellow lentils are slightly smaller and not as plump as green lentils.  They have a milder flavor. French lentils take a little longer to cook than their red and yellow cousins.  

Because of their size lentils don’t have to be soaked overnight like other legumes.  I do rinse them well because they often are full of dust and dirt.  Boil them very gently testing often for doneness.  

2 ounces lentils = 198 calories, <1g fat, 0g sat fat, 0g mono fat, 15g protein, 34g carbohydrates, 3mg sodium, 0mg cholesterol, 3 mcg Vitamin K

Lentil Chili

Servings = 4 | Serving size =about 2 cups

Cooking Time = 75 Minutes

This recipe can be multiplied by 2, 3, 4, 5.

This recipe makes great leftovers.

1 Tbsp	olive oil
2 cloves	garlic (sliced)
1 large	onion (diced)
1 15 ounce can	no salt added crushed tomatoes
1 Tbsp	chili powder
2 tsp	ground cumin
1 tsp	dried oregano
1/2	chipotle pepper in adobo sauce (optional) (minced)
1/4 tsp	salt
	fresh ground black pepper (to taste)
5 cups	water
1 cup	lentils
6 Tbsp	non-fat sour cream
3 ounces	reduced-fat Monterey jack cheese (shredded)

Place the olive oil in a large saucepan, over medium heat.

Add the garlic and onion and cook, stirring frequently, until the onions have softened.

Add the crushed tomatoes, chili powder, cumin, oregano, chipotle (if used), salt, and pepper, and stir well.

Add the five cups of water and the lentils, and stir well.

Reduce heat to medium-low and simmer until lentils are cooked through but not mushy, approximately 45 minutes to an hour.

Serve with 1 tablespoon sour cream and 1/2 ounce Monterey jack cheese per serving.