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Reduced Sodium Chicken Noodle Soup

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Corning Around

Eat corn right off the cob or mixed with other veggie favorites to get your fix of fiber for healthy digestion.

5 ratings : 5 reviews

Vegetarian Chili

Best Life Diet approved recipe! This hearty corn and black bean chili makes a satisfying main dish. Serve it with warm cornbread or corn tortillas. From eatbetteramerica.

Prep Time:20 min

Start to Finish:1 hr

makes:6 servings (1 1/3 cups each)

1	tablespoon vegetable oil
1	large onion, chopped (1 cup)
1	medium green bell pepper, chopped (1 cup)
4	cloves garlic, finely chopped
2	fresh jalapeño or serrano chiles, seeded, finely chopped
2	cans (15 oz each) black beans, drained, rinsed
2	cans (14.5 oz each) Muir Glen® organic fire roasted or plain diced tomatoes, undrained
1 1/2	cups water
1	tablespoon chili powder
1	teaspoon ground cumin
1/2	teaspoon coarse salt (kosher or sea salt)
1	cup Cascadian Farm® frozen organic sweet corn
	Sour cream or plain yogurt, if desired
	Shredded Cheddar cheese, if desired
	Chopped fresh cilantro, if desired

1.	In 4-quart saucepan, heat oil over medium heat. Cook onion, bell pepper, garlic and chiles in oil 5 to 7 minutes, stirring frequently, until tender.
2.	Stir in black beans, tomatoes, water, chili powder, cumin and salt. Heat to boiling. Reduce heat; cover and simmer 30 minutes, stirring occasionally. Stir in corn. Heat to boiling. Reduce heat; simmer uncovered 5 minutes longer.
3.	Top each serving with sour cream, cheese and cilantro.
High Altitude (3500-6500 ft): No change.

Nutritional Information

1 Serving: Calories 280 (Calories from Fat 35); Total Fat 3 1/2g (Saturated Fat 1/2g, Trans Fat 0g); Cholesterol 0mg; Sodium 390mg; Total Carbohydrate 48g (Dietary Fiber 11g, Sugars 10g); Protein 13g Percent Daily Value*: Vitamin A 15%; Vitamin C 30%; Calcium 15%; Iron 30% Exchanges: 1 1/2 Starch; 1 Other Carbohydrate; 2 Vegetable; 1/2 Very Lean Meat; 1/2 Fat Carbohydrate Choices: 3
*Percent Daily Values are based on a 2,000 calorie diet.

MyPyramid Servings 1 tsp Fats & Oils, 3 oz-equivalents Meat & Beans, 1 3/4 c Vegetables

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5 Reviews

wow it was amazing, love the corn, absolutely a must! first "vegetarian" chili that I actually didn't miss meat, the variety and flavor fills in, and not too "beany," actually tastes like chili is supposed to. I had quite a few mouths to feed, so I increased the recipe and made some small adjustments: used "Mexican style" beans in addition to black used both a red and green bell pepper a little extra chili powder canned "Mexi-corn" in addition to roasted diced tomatoes, a can of diced tomatoes with chiles 2 tablespoons corn starch at end to thicken up a bit it was delicious, like I said, made a huge pot, great even as a salsa on some chips, and corn bread on the side is a must!
Posted at 9:30 AM on March 31 2008 by cougarcat , Springfield MI

This is great!

I made a big pot of this. Cost me about $5 total and was so delicious. It was kinda odd at first not having any meat and all. But I made it through my first bowl and now I can't get enough. Even my 7 year old loves it. Now, I make a pot of it and separate it in single serving ziploc bags for a quick, easy and healthy meal! Enjoy
Posted at 9:49 AM on January 11 2008 by fat.no.more , Dallas TX

Good With Ground Turkey

I made this a not vegetarian chili by adding ground turkey. It was excellent and even my college-age daughter and boyfriend who were skeptical enjoyed it. It was spicy and full of flavor. Would definitely make it again.
Posted at 9:36 AM on January 2 2008 by bit , Defiance OH

I substituted fresh tomatoes and black beans for the canned stuff and also used anaheim peppers instead of green bell peppers, and this dish turned out fantastic! The only recommendation I can think of is adding a thickening agent like some flour or cornstarch - something to help the sauce congeal and be less soupy.
Posted at 10:22 AM on October 8 2007 by Amanda , Binghamton NY

Easy Way to Get Your Veggies In!

I fed this to my husband whose favorite green vegetable is pickles! For having so many vegetables he enjoyed it very much. It was easy to cook and made enough to freeze for another day. (There's only two of us). It was yummy with cornbread. We'd prefer it to be a little spicer, so we may double the chiles next time.
Posted at 9:38 AM on September 26 2007 by , Tyler TX

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