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This is one of those things you can whip up in a short amount of time and our kids love it, too (especially on a cold night). All these ingredients should be standard stock in your pantry. This recipe makes 6-8 servings.
what to do with the stuff
chili
- In a big pot, add in the coconut oil and heat over medium heat
- When hot, add in the onion, green bell peppers and garlic (it should sizzle when you put them in)
- Saute for about 5 min or until soft
- Stir in cumin, a dash or so of red pepper, cook for a min (or so)
- Now dump in the tomato paste (plus 3 cans of water – tomato paste can size), chipotle pepper, diced tomatoes, beans, corn and bring to boil then simmer for 30 min (or s0)
corn muffins
- Gather your corn muffin stuff.
- In a small bowl, add milk and vinegar.
- In a medium bowl, mix the dry ingredients: flour, cornmeal, sugar (or Xylitol) and baking powder
- Stir milk mixture into the dry ingredients, stirring gently until mixed
- Measure 1 Tbsp coconut oil
- You may need to microwave the oil for about 20-30 sec to make it a liquid (depending on the temperature of your kitchen)
- Measure 1 cup of corn
- Stir coconut oil and corn into mixture
- Spray baking dish (7″ inch x 7″) with coconut spray oil or lightly coat with coconut oil (you can also use muffin pan if you like) and add the corn muffin mix
- Pour corn muffin mixture into dish.
- Bake at 400 for about 25 minutes (or until they look done)
- You can cut into squares (makes about 4-5 servings)
[/wpcol_2third] [wpcol_1third_end id=”” class=”” style=””]stuff you’ll need:
chili
- 2 yellow onions (finely chopped)
- 1 green pepper (finely chopped)
- 4 garlic cloves (pressed)
- 4 (15 oz) cans of beans (2 black, 1 red and 1 pinto)
- 1 cup corn (we used frozen)
- 1 (15 oz) can diced tomatoes
- 1 can tomato paste
- 1-2 chipotle pepper (in adobo sauce)(chopped)
- 1 Tbsp coconut oil
- 1 tsp cumin
- red pepper (dash or two or three)
corn muffins
- 1 cup corn (frozen)
- 1 cup + 2 Tbsp almond or soy milk (unsweetened)
- 1 Tbsp apple cider vinegar
- 1 cup whole wheat flour
- 1 cup corn meal
- 2 Tbsp sugar (or Xylitol)
- 1 tsp baking powder
- 2 Tbsp coconut oil
[/wpcol_1third_end][wpcol_1third id=”” class=”” style=””]Make it more healthy
As always, you can skip the oil when you saute the veggies. Instead of sugar, you can use Xylitol or a Stevia-based sweetener. If you are watching your weight, you can skip the corn muffin all together and just have a little more chili and salad.
You can top with diced onion or green onion, or maybe greek non-fat yogurt, but no need to muck this up with cheese or sour cream.
[/wpcol_1third] [wpcol_1third id=”” class=”” style=””]Where’s the beef?
This is another great meal that does not need meat. You will not even miss it. Of course, you can always add some ground turkey to this if you like. But try it without the meat first, it already has plenty of protein.
[/wpcol_1third] [wpcol_1third_end id=”” class=”” style=””]Preparation tips
If you like it spicy, use at least 2 (or more) chipotles. If you do not like spicy things, you can leave the chipotle out all together.
Canned beans have salt in them, so you should drain and rinse them first. For this recipe, we usually dump the juice of one of the cans of beans into the mix and then rinse the other 3 well. Usually, the red beans will have the least amount of sodium.
This is even better leftover for lunch. Just put a small bowl in the micro for 1-2 min and you have a great lunch or quick snack. What we like about this is that it is very satisfying, has a ton of fiber and has a good amount of protein.
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