This recipe is safe for Coumadin (warfarin) users.
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.
This is NOT a low sodium recipe.
GERD / Acid Reflux
Those with GERD should leave out the chipotle pepper.
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
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 and the perfect way to improve your Mediterranean diet score.
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.
Servings: 4 | Serving size: about 2 cups
Cooking Time: 75 Minutes
This recipe can easily be multiplied and makes great leftovers.
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 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 1/2 tablespoon sour cream and 1/2 ounce Monterey jack cheese per serving.
Serving size: about 1 1/2 cups
|Calories 400||Calories from Fat 153|
|% Daily Value|
|Total Fat 17g||22%|
|Saturated Fat 8g||39%|
|Monounsaturated Fat 3.5g|
|Trans Fat 0g|
|Total Carbohydrates 42g||15%|
|Dietary Fiber 8g||30%|
|Vitamin A 8%||Vitamin C 19%|
|Calcium 8%||Iron 26%|
|Vitamin K 10mcg||Potassium 700mg|