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The Many Attractions of the Chili Bowl BY THE AMERICAN INSTITUTE FOR CANCER RESEARCH

About this time of year, most people are happy to see a bowl of chili. But it doesn't have to be a bowl of fat and calories. You can retain the robust flavor of chili without sacrificing solid nutrition or a post-holiday weight-loss resolution.

Many foods that go into a traditional chili offer important health benefits. Chile peppers, for example, contain capsaicin, an antioxidant. Spices typically used in chili recipes, like cumin and cilantro, offer cancer protection, especially against breast and liver cancer. And beans are rich in many different types of phytochemicals that help protect against infections, heart disease and cancer, especially of the breast and prostate. Beans are also rich in protein, dietary fiber, thiamin, vitamin B6, folate and several important minerals.

The following meatless chili tastes better eaten a day or two after it is made. The baking chocolate can be omitted if desired, but it provides a rich, deep flavor that acts as a kind of substitute for the flavor of meat.

This chili makes nine servings, but it can be extended for a large crowd by serving it over hot cooked rice, preferably brown. Leftover cooked meat, like diced turkey or chicken, can also be added.

Meatless Chili - Makes 9 servings.

• 2 Tbsp. canola oil
• 1 large onion, chopped
• 3-6 peeled garlic cloves, as desired, diced
• 3 cans (14.5 oz. each) diced tomatoes*
• 1 can (4 oz.) diced mild green chiles, drained
• 1/2 fresh jalapeño chile, finely chopped, with or without seeds, as desired
• 2-3 Tbsp. chili powder, as desired
• 1 Tbsp. ground cumin
• 1 Tbsp. dried chives
• 1 large bay leaf
• 1 can (15-16 oz.) red kidney beans, 1 can (15-16 oz.) black, white, or chili beans, rinsed and drained**
• 1 seeded green bell pepper, cut into 1/2-inch pieces
• 1 seeded red bell pepper, cut into 1/2-inch pieces
• 1 package (10 oz.) frozen corn (or canned corn, drained)
• 1 1/2 Tbsp. chopped semisweet baking chocolate (optional)
• Salt and freshly ground black pepper
• 1/4 cup chopped fresh cilantro leaves
• Hot sauce, if desired

rinsed and drained*

Heat oil in a heavy large pot over medium-high heat. Add onion and garlic and gently sauté until onion is translucent and garlic is golden, about 5 minutes.

Add tomatoes with juices, chiles, chili powder, cumin, chives and bay leaf. Cook 10 minutes, stirring occasionally. Add beans, bell peppers, corn and chocolate (if using). Reduce heat to medium-low and simmer until chili is thick, stirring occasionally, about 35 minutes. Season to taste with salt and pepper. Stir in cilantro. Adjust seasonings if needed, adding additional chili powder or hot sauce, if desired. Remove bay leaf before serving.

If desired, serve along with corn bread and, for toppings, sour cream and cheese.

*Any type of diced canned tomatoes can be used. Canned northern or garbanzo beans (drained and rinsed) can be used in place of red kidney beans.

Per serving: 180 calories, 4 g. total fat (less than 1 g. saturated fat), 31 g. carbohydrate, 8 g. protein, 9 g. dietary fiber, 475 mg. sodium.

ARTICLE POSTED JANUARY 24, 2006

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