On a cold day, there is nothing more comforting than the aroma of chili welcoming you into the kitchen. But if you think you know chili, think again: there are endless variations on this one-pot dinner.
Worried about the heat? Substitute pepper types to control the spice factor.
- Cut up some fresh bell peppers to bring the heat down a notch.
- Add jalapeños or crushed chilis if you want to increase the heat.
Ideally, chili should be made one day ahead to let the flavors develop. Chilis are usually made in large quantities, as they can be frozen for up to three months and defrosted in the refrigerator before heating.
Red Chili with Chicken and Chocolate
SERVES 8
A different take on the Valentine’s Day signature food, chocolate! Chocolate deepens the flavor of the tomatoes and creates a glossy, darker sauce that pleases the eyes and the taste buds.
2 Tbsp (30 mL) extra-virgin olive oil
2 chicken breasts, boneless and skinless, cut into 1 in (2.5 cm) pieces
2 medium onions, diced
2 garlic cloves, finely chopped or grated
3 Tbsp (45 mL) chili powder
2 tsp (10 mL) cumin
1 tsp (5 mL) dried oregano
1 tsp (5 mL) black pepper
3 Tbsp (45 mL) fresh flat-leaf parsley, chopped finely
1 oz (28 g) bittersweet chocolate, plus more for garnish
3 Tbsp (45 mL) tomato paste
1 – 28 oz (796 mL) can tomatoes, no salt added
Juice of 2 limes
2 cups (500 mL) cooked kidney beans
1 cup (250 mL) cooked chickpeas
1 green pepper, seeded and chopped finely
In large, heavy-bottomed pot, heat oil over medium-high heat. Add chicken and brown well on all sides. If using cooked chicken, add with beans instead.
Lower heat to medium, add onions and garlic and sauté until onions are soft. Add chili powder, cumin, oregano, pepper, parsley and chocolate. Cook for 3 minutes while stirring.
Add tomato paste and cook for about 3 minutes, or until paste turns a deep golden red. Add tomatoes and lime juice and stir well. Bring to a boil, reduce to simmer, cover and cook for 1 hour.
Add kidney beans, chickpeas and green pepper. Simmer 20 minutes more, or until heated through.
Grate chocolate over each serving after adding your favorite toppings.
Each serving contains: 263 calories; 17 g protein; 11 g total fat (3 g sat. fat, 0 g trans fat); 28 g carbohydrates (6 g sugars, 8 g fiber); 100 mg sodium
Vegetarian Chili
SERVES 8
This medium-hot chili is a full-bodied vegetarian version that satisfies even the most devoted meat lover.
1/4 cup (60 mL) extra-virgin olive oil
2 medium onions, diced
4 garlic cloves, finely chopped or grated
2 large red bell peppers, cored, seeded and diced
2 medium zucchini, diced
1 – 28 oz (796 mL) can tomatoes, with their juice
1 1/2 lbs (750 g) ripe tomatoes, diced
2 Tbsp (30 mL) chili powder
1 Tbsp (15 mL) ground cumin
1 Tbsp (15 mL) dried basil
1 Tbsp (15 mL) dried oregano
2 tsp (10 mL) black pepper
1 tsp (5 mL) salt
1/2 cup (125 mL) fresh flat-leaf parsley, chopped
2 cups (500 mL) cooked kidney beans
2 cups (500 mL) cooked chickpeas
1 cup (250 mL) corn kernels, fresh or frozen
Juice of 1/2 lemon
In large, heavy-bottomed pot, heat oil over medium heat. Add onions, garlic and bell peppers and sauté. After 5 minutes, add zucchini and sauté for 5 minutes more, or until zucchini is tender and onions are wilted.
Reduce heat and add canned and fresh tomatoes, chili powder, cumin, basil, oregano, pepper, salt and parsley. Cook uncovered, stirring often, for 30 minutes.
Stir in kidney beans, chickpeas and corn and cook for another 15 minutes. Add lemon juice. Stir well, taste and adjust seasonings to taste.
Each serving contains: 287 calories; 12 g protein; 10 g total fat (1 g sat. fat, 0 g trans fat); 43 g carbohydrates (12 g sugars, 12 g fiber); 342 mg sodium
Pumpkin Turkey Chili
SERVES 8
This unusual twist for a chili pairs classic ingredients in a new way. Heat factor is medium.
3 Tbsp (45 mL) extra-virgin olive oil
1 medium onion, diced
1 large orange pepper, diced
1 large yellow pepper, diced
3 garlic cloves, finely chopped or grated
1 lb (450 g) ground turkey
1 – 28 oz (796 mL) can diced tomatoes, no salt added
1 cup (250 mL) low-sodium chicken stock
2 cups (500 mL) pumpkin puree, no salt added
2 Tbsp (30 mL) chili powder
1 Tbsp (15 mL) cumin
1 1/2 tsp (7 mL) ground cinnamon
1/2 tsp (2 mL) ground cloves
1 tsp (5 mL) black pepper
2 cups (500 mL) cooked pinto beans
1 cup (250 mL) cooked chickpeas
1 cup (250 mL) corn kernels, fresh or frozen
Juice of 1 lemon
Heat oil in large, heavy-bottomed pot over medium heat and sauté onion, peppers and garlic until tender. If using raw turkey, stir in turkey and cook until evenly browned. If using pre-cooked turkey, add with beans instead.
Add tomatoes, chicken stock, pumpkin puree, chili, cumin, cinnamon, cloves and black pepper. Reduce heat to low and simmer for 20 minutes.
Add beans, chickpeas, corn and lemon juice, as well as turkey if using cooked turkey, and cook for 10 to 15 minutes, or until heated through.
Each serving contains: 325 calories; 20 g protein; 12 g total fat (2 g sat. fat, 0 g trans fat); 38 g carbohydrates (8 g sugars, 11 g fiber); 266 mg sodium
