Slow Cooker Spicy Black Bean Chili
Getting together for the big game this weekend? This filling and healthy slow cooker black bean chili is packed with flavor and is a snap to prepare. Black beans are loaded with protein and fiber to keep you satisfied while you’re cheering on your team. They are also heart healthy and economical. Using a slow cooker allows you to make it ahead of time while also providing the chili with a deep, rich flavor. Another added bonus? On those cold days, it stays hot and ready to serve in the slow cooker while the tailgating fun continues!
Cook Time: 6-8 hours on Low Setting in a 4-6 quart slow cooker
1 tablespoon olive oil
1 large yellow onion, chopped
1 medium-sized red bell pepper, seeded and chopped
2 garlic cloves, minced
2 tablespoons chili powder, or more to taste
1 28-ounce can crushed tomatoes
2 15.5-ounce cans black beans, drained and rinsed
1 cup water
1 4-ounce can diced green chiles, drained
Salt and freshly ground pepper
- Heat the olive oil in a large skillet over medium heat. Add the onion, bell pepper and garlic, and cover. Cook until softened, about 5 minutes. Stir in the chili powder and cook about 30 seconds longer.
- Transfer this onion mixture to the slow cooker. Add the tomatoes, beans, water, green chiles and season with salt and pepper. Cover and cook on Low for 6 to 8 hours.
For accompaniments, try topping this chili with a bit of low-fat cheddar cheese, reduced fat or fat-free sour cream or fresh diced tomatoes or avocado. Serve over brown rice for a more complete main dish.
Adapted from Fresh from the Vegetarian Slow Cooker by Robin Robertson, copyright ©2004.
Pasta -- Hold the Pasta
Challenge yourself to try something new! Quinoa can be used in the place of pasta or rice and is nutrient rich! Not only is it a complete source of protein, but it's also high in fiber and iron.
- Pre-rinse quinoa or purchase pre-rinsed.
- Combine 1 cup quinoa with 2 cups water or broth (you can add dried herbs or spices to broth such as rosemary or thyme to season) and bring to a boil.
- When boiling, reduce heat and cover for 15 minutes.
- Turn off heat and let stand for 5 minutes.
- Fluff gently and serve.
Quinoa pairs well with grilled vegetables or chicken.
Grilled Chicken Kabobs
- 1 lb Boneless, skinless chicken breasts, cut into 1-inch cubes
- 1 Yellow or orange pepper
- 1 Red pepper
- 1 Medium red onion
- 1 Zucchini
- 1 Yellow squash
- Add any other veggie you like! Some other good ideas would be mushrooms, cherry tomatoes or pineapple!
Ingredients for Marinade
- 3 cloves garlic, chopped
- 2 tablespoons soy sauce
- 2 tablespoons lemon juice
- 2 tablespoons teriyaki sauce
- 2 tablespoons olive oil
- 2 tablespoons Worcestershire sauce
- Pinch pepper
- Pinch salt
In a large re-sealable plastic bag, combine the garlic, soy sauce, lemon juice, teriyaki sauce, olive oil, Worcestershire sauce, pepper, and salt. Add the chicken and vegetables. Seal the bag and chill for 1 hour.
Drain, discarding the marinade. Thread the chicken and vegetable onto the skewers (Note: If you are using wooden skewers, make sure you soak them in water for 30 minutes prior to threading and grilling).
Arrange the skewers on the grill, and grill until the chicken is done, about 3 minutes on each side.
Makes 10 kabobs.
Healthy Calcium-Rich Breakfast Smoothie
- 1 ½ cups (12 ounces) plain fat-free yogurt
- 3 to 4 bananas, peeled, cut into chunks
- 14 ounces strawberries, stems removed, roughly chopped to equal 3 cups
- 1/4 cup skim milk or soy milk
- 2 tablespoons honey
- 1 cup ice
Gradually add all ingredients to the jar of a blender; puree until smooth. Serve.
Any other ripe fruit, such as peaches or raspberries, can be substituted for the strawberries.
- 1 ripe banana
- 1/2 cup low-fat plain yogurt
- 1/2 cup skim milk
- 1/4 cup old-fashioned rolled oats
- 2 teaspoons flaxseeds
- 1 tablespoon honey
- 1 cup ice
Combine all ingredients in a blender, and blend until smooth.
For more healthy recipes, and to learn about St. Elizabeth Healthcare's partnership with Remke bigg's, click here.