As more 和 more canned foods without added 盐 become available, such as the red kidney 豆子。, 豆, 和 鹰嘴豆 (garbanzo 豆子。) used here, it is getting easy to put healthy chili on the table in very little time, 不费什么力气, 和 with almost no cleanup involved.
营养成分
Three-Bean辣椒 - Delicious Decisions
卡路里
蛋白质
纤维营养成分
| 卡路里 | 411 | |
|---|---|---|
| 总脂肪 | 2.0 g | |
| 饱和脂肪 | 0.0 g | |
| 反式脂肪 | 0.0 g | |
| 多不饱和脂肪 | 0.5 g | |
| 不饱和脂肪 | 0.0 g | |
| 胆固醇 | 1 mg | |
| 钠 | 264 mg | |
| 总碳水化合物 | 71 g | |
| 膳食纤维 | 16 g | |
| 糖 | 15 g | |
| 蛋白质 | 23 g | |
饮食交流
1 1/2 very lean meat, 2 vegetable, 4 starch
成分
份 4
-
28 oz. no-盐-added, diced, canned tomatoes (undrained) -
15.5 oz. canned, no-盐-added red kidney 豆子。 (rinsed, drained) -
15.5 oz. canned, no-盐-added 豆 (rinsed, drained) -
15.5 oz. canned, no-盐-added 鹰嘴豆 (garbanzo 豆子。) (rinsed, drained) -
12 oz. light 啤酒 (or nonalcoholic) -
2汤匙. 辣椒粉 -
2茶匙. 地面孜然 -
1/4茶匙. 盐 -
1/2 cup fat-free, plain yogurt -
剪掉,新鲜 欧芹或香菜(可选)
方向
提示: Click on step to mark as complete.
-
在一个大炖锅里, stir together the tomatoes with liquid, 豆子。, 鹰嘴豆, 啤酒, 辣椒粉, 孜然, 和盐. Bring to a boil over high heat. Reduce the heat 和 simmer for 10 to 15 minutes, or until the desired consistency. 舀入碗中. -
Top each serving with about 2 tablespoons yogurt. 撒上欧芹.
提示: 份量为1又3/4杯
美国心脏协会 Quick & 简易烹饪书，第二版
有200多种食谱, you can quickly 和 easily get dinner on the table every night of the week. No recipe takes longer than 20 minutes to prepare, 和 many recipes can be made in 30 minutes—from start to finish.
示例的食谱:
Grilled Salmon with Mango-Lime Cream Sauce
购买:
This recipe is reprinted with permission from 美国心脏协会 Quick & Easy Cookbook, Second Edition, Copyright © 2012 by the 美国心脏协会. Published by Clarkson Potter/Publishers, a division of R和om House, Inc. Available from booksellers 到处都是.
