3-Can Chili
Black beans, crushed tomatoes and corn in one pan — 127 calories and 7 g of fibre.
Sodium is calculated without salt added to taste.
Estimated; may vary.
Three cans, one pan, fifteen minutes: black beans, crushed tomatoes and corn with chili powder. 127 calories a bowl and 7 g of fibre.
One rule decides whether it tastes like chili or like warm salad — do not drain the beans or the tomatoes. Their liquid is what becomes the sauce; only the corn gets drained.
It is a base as much as a recipe. A handful of leftover chicken, a spoon of yogurt or some rice all go in without spoiling anything.
Ingredients
- Beans (Black, Canned)1/3 cup, low-sodium, undrained (73 g)
- Tomatoes (Canned)1/3 cup, low-sodium crushed, undrained (69 g)
- Corn (canned, drained)1/4 cup, reduced-sodium (42 g)
- Chili powder1/4 teaspoon, or more to taste
- The bean liquid is the sauce. Drain the can and you get three separate vegetables in a pan instead of chili.
- Chili powder blends vary a lot in heat — start with a quarter teaspoon per bowl, taste, then add more.
- This is a pantry recipe. Pinto, kidney or red beans all work in place of black, same amount.
- Contains: none of the nine major food allergens.
- Naturally gluten-free, dairy-free and plant-based — just check the chili powder blend for added wheat.
Method
- Wash your hands and all surfaces before you start.
- Put the beans with their liquid, the crushed tomatoes with their liquid and the drained corn into a pan.
- Add the chili powder and stir to mix.
- Stir over medium heat until heated through, about 10 minutes.
- Refrigerate any leftovers within two hours.
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