AICR Ever Green, Ever Healthy

February 2007

Topic: Food

The Many Attractions of the Chili Bowl

By the American Institute for Cancer Research

Many people regard chili as the perfect wintertime meal.  Unfortunately, it often has a lot of fat and calories.  Nevertheless, you can retain the robust flavor of chili without sacrificing solid nutrition or a post-holiday weight-loss resolution.

Many ingredients that go into a traditional chili offer important health benefits. Chili 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.  Chocolate can be added to the chili and it provides a rich, deep flavor that acts as a kind of substitute for the flavor of meat, though it can be omitted if desired.

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

2 Tbsp. canola oil

1 large onion, chopped

3-6 peeled garlic cloves, chopped

3 cans (14.5 oz each) diced tomatoes*

1 can (4 oz.) diced mild green chilies,     drained

½ fresh jalapeno chili, finely chopped

         (seeds optional)

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,*    rinsed and drained

1 can (15-16 oz.) black, white or chili beans, rinsed and drained

1 seeded green bell pepper, cut into ½ inch pieces

1 seeded red bell pepper, cut into ½ inch pieces

1 package (12 oz.) frozen corn, thawed, or canned corn, drained

1 ½ Tbsp. chopped semisweet baking chocolate (optional)

Salt and freshly-ground black pepper

¼ cup chopped fresh cilantro leaves

Hot sauce (optional)