Chili Recipe

As promised, here is my favourite Slow Cooker vegetarian 3-Bean Chili recipe.

Musicians (and non-musicians): it's easy, cheap and you'll have dinner, plus enough leftovers for more dinners, lunch or even breakfast!

With a slow cooker you just throw the ingredients into the slow cooker in the morning and by dinner time it's ready. If you're not a morning person, put it in the slow cooker dish at night, pop it in the fridge then just take it out and turn it on in the morning. Practice, perform, enjoy your day and have an easy, tasty and healthy home-cooked meal for dinner.

From Candian Living Slow Cooker Cookbook Special, Spring 2005

3-Bean Chili

Blend together:
1 can tomatoes (28 oz)
1/4 cup tomato paste
1 Tbsp chili powder
1 tsp dried oregano
1 tsp dried cumin
1/4 tsp salt
1/4 tsp pepper
1/4 tsp sugar


Add:
1 carrot chopped
1 stalk celery chopped
1 can (19 oz) red kidney bean
1 can (19 oz) black beans
1 can (19 oz) chick peas

Set Slow Cooker to LOW for 8-10 hours

Makes 6 servings

Each serving: 297 calories, 18g protein, 3 g fat, 55g carbohydrate, 14g fibre, 0mg cholesterol, 838mg sodium

%RDI: 10% calcium, 32% iron, 45% vitamin A, 37% vitamin C, 76% folate,

Serve with 1/2 - 1 cup of grains (e.g. brown rice or quinoa) plus a large salad or steamed vegetables.

Notes:

• Chili always tastes better as leftovers. Time improves the flavour... unless it's turning white or green!
• I add a little more spices but you can figure out what tastes good to you.
• Rinse the beans well and you won't experience as much gas.
• If you get gassy with beans add Beano to your first mouthful. Available at health food stores.
  

Let me know how you like it...

Enjoy!!!

~ FitMusician
Erica Jensen

Email: fitmusician@gmail.com
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Blog: http://fitmusician.blogspot.com