Super Tasty, Super Healthy Chilies For Super Winter MealsAmerican Institute for Cancer Research AICR's New Chilies Offer Flavorful Options, With or Without Meat and Beans Just in time for the Superbowl, the American Institute for Cancer Research (AICR) has created party-sized chili recipes with a winning strategy: robust flavor and solid nutrition, minus excess calories and fat. "In addition to being a great cold-weather comfort food and crowd-pleaser," says Melanie Polk, R.D., AICR's Director of Nutrition Education, "chili, as a basic concept, is a healthful dish, although through the years, its meat and fat content have been supersized. To address America's rising health problems, like excess weight, cancer, diabetes and heart disease, AICR has revamped the classic chili to emphasize flavor and pump up its health-protective features."  Polk notes that AICR's new chilies feature a healthier proportion of protein, fat and carbohydrate. They also offer more of the natural phytochemicals that protect against a wide range of illnesses. Chili's Key Ingredients Offer Cancer Protection and Other Health Features According to Polk, chile peppers and other spices, considered the hallmark ingredients in chili, offer important health benefits. Chile peppers contain capsaicin, an antioxidant incorporated into products used to treat inflamed joints and painful nerve conditions. Spices typically used in chili recipes, like cumin and cilantro, offer cancer protection, especially against breast and liver cancer. Beans, a common element in chili, 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. Chili's Endless Variations Offer Creative Flexibility "Many Americans," says Polk, "think of chili as a beef dish, but numerous versions, including meatless chilies, have been developed." Chili's popularity first took hold in Texas, in the late 1800s. Many Texans believe it criminal to make chili with beans, but others consider kidney and other types of beans an essential chili ingredient. As chili's popularity expanded during the last 100 years, so did countless variations. Some Southwestern chilies call for rattlesnake or armadillo meat. Cincinnati chili contains spaghetti, Hawaiian versions have been known to include the fish mahi mahi, and one Asian-style version contains adzuki, a sweet red bean. The following meatless chili tastes better eaten a day or two after it's made, and even dyed-in-the-wool meat-eaters will enjoy it. The baking chocolate that this recipe calls for can be omitted if desired, but it does provide a rich, deep flavor that acts as a kind of substitute for the flavor of meat. (Unless told, those who eat this will not know it contains chocolate.) 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. Can't-Believe-It's-Meatless Chili 2 Tbsp. canola oil Heat oil in 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 diced canned tomatoes can be used, according to individual tastes, such as Mexican style, stewed, or spicy versions. **Canned northern beans or canned garbanzo beans (drained and rinsed) can also be used. Makes 9 servings. (To expand the number of servings, serve with hot cooked rice, preferably brown.) Per serving: 183 calories, 4 g. fat (less than 1 g. saturated fat), 31 g. carbohydrate, 8 g. protein, 10 g. dietary fiber, 441 mg. sodium. Using a variety of bean adds interesting texture and color, as does the addition of corn. When leftover turkey is not available, cooked and drained turkey sausage or cooked, diced chicken can be substituted. As with most chilies, this dish tastes better if made in advance and refrigerated a day or two before serving. Chili with Turkey 2 Tbsp. canola oil Heat oil in large, deep pot over medium-high heat until oil is hot. Stir in onions, garlic and bell peppers. Lightly sauté until onion is translucent, garlic is golden and bell pepper is softened. Stir in chili powder, cayenne, cumin, oregano and cinnamon and cook, stirring, for 30 seconds. Stir in beans, corn, tomatoes and juice. Reduce heat to medium-low and simmer gently 45 minutes, stirring occasionally. Season to taste with salt and pepper. *In place of cooked turkey meat, turkey sausage that has been cooked and drained of fat can be used, as can cooked, diced chicken. Serve accompanied with sour cream and cheese as toppings, if desired. Makes 10 servings. Per serving: 261 calories, 6 g. fat (1 g. saturated fat), 32 g. carbohydrate, 21 g. protein, 9 g. dietary fiber, 461 mg. sodium. The following chili contains neither meat nor beans. Despite its challenge to common perceptions of chili, this somewhat unusual one received many raves at an AICR taste-testing. One senior staff member commented, with surprise, "I don't eat chili, but this I like!" In a case of "everything old is new again," this hearty and flavor-rich chili is, in fact, similar to a generations-old African stew that also contains sweet potatoes, peanuts and chili powder. Chili Con Crazy 2 Tbsp. canola oil Place the oil in a large, heavy pot over medium heat. Add the onions, carrots, and bell peppers, and sauté lightly about 8 minutes. Add garlic and sauté until golden. Add sweet potatoes, peanuts, tomatoes, tomato paste, chiles, chili powder, cumin and sugar. Reduce heat immediately and simmer gently, stirring occasionally, for 15 to 25 minutes, or until sweet potatoes are barely fork-tender. Halfway through cooking process, adjust seasonings, adding additional chili powder, cumin and sugar, if desired. Add salt and pepper as desired. Serve in bowls or, if desired, on plates, over cooked brown rice. Makes 10 servings. Per serving: 385 calories, 15 g. fat (2 g. saturated fat), 55 g. carbohydrate, 11 g. protein, 8 g. dietary fiber, 409 mg. sodium.
For more information, or to contact American Institute for Cancer Research, see their website at: www.aicr.org |
 |
Email Article To A Friend |  |
Link to us! |
