BRCAresponder KITCHEN - "Weekend Chill" Chili

If you are feeling overwhelmed and exhausted from the election this week and feel like an easy weekend, here is VERY EASY, FAST, & DELICIOUS low calorie meal packed with loads of nutrients and protein that will revamp your energy and soul. It makes about 8 portions so it's great recipe for a large family, to store in the refrigerator for leftovers, or to separate and put in the freezer and reheat for a quick meal. All for about $20. You can make it completely vegetarian with veggies crumbles, just beans, or you can use ground turkey or chicken. I don't like spicy food so don't worry, this is NOT spicy. It's flavorful and filling. It's so delish and yes, good for you...enjoy!

Cauliflower has loads of vitamin C and health benefits. Beans are low in fat, great for your heart and digestion, and are convenient and satisfying. The tomato goes beyond basic nutrition and is packed full of beneficial nutrients and antioxidants. They are a rich source of vitamins A, C, and folic acid. They also contain the antioxidant Lycopene which not gives them their rich red color and plays a role in preventing chronic disease. 

"WEEKEND CHILL" CHILI_

YOU WILL NEED...

A LARGE NON-STICK DEEP SKILLET/WOK

PICK YOUR PROTEIN 11 oz -16oz Ground veggie crumbles/pea protein OR ground chicken OR ground turkey 
OR you can skip this and just add another can of beans 

BEANS 
(1) 15oz can dark red kidney beans 
(1) 15 oz can pinto beans 

FROZEN RICED CAULIFLOWER (1) 11-12 oz bag 
(another option, add diced or chunked up yellow squash or zucchini) 

ORGANIC CRUSHED TOMATOES 
(definitely use organic tomatoes,  even if your other items are not organic)
(2) 28 oz cans 

ORGANIC DICED TOMATOES  
(1) 28 oz can

TACO SEASONING MIX (yes Taco seasoning, not Chili seasoning)
1 & 1/2 packets

SHREDDED CHEDDAR or CHEESE of your choice
(1) 12 oz bag

LOW FAT SOUR CREAM
(1) 16 oz tub

Cook your protein thoroughly in skillet according to directions on medium to high heat. 
Drain fat if needed. Turn down to medium heat.

ADD & MIX IN the frozen riced cauliflower 
Cook 5 minutes. 
For beans, turn can over and drain liquid with your hand covering top, it's fine to leave some liquid in beans. 
ADD & MIX IN 15 oz can dark red kidney beans.
AND 15 oz can pinto beans.  
ADD & MIX IN (2) 28 oz cans organic crushed tomatoes 
ADD & MIX IN (1) 28 oz can organic diced tomatoes.  
ADD & MIX IN TACO SEASONING MIX
I use 1 1/2 packets (Adjust to your taste).
MIX well turn back up to medium high heat until mixture boils, about 5 minutes.

REDUCE HEAT TO SIMMER & COVER with large lid or aluminum foil and just let sit and simmer on stove for 20-30 minutes, stirring on occasion, until you are ready to eat. 

Chili can also be frozen into portions. 
It can be stored in fridge to reheat next day.

Makes about (8) 1 1/2  to 2 cup portions. 
Each portion (made with my veggie protein) approximately 
268 calories. 
Add 1/4 cup shredded cheese and 2 tablespoons low fat sour cream & each portion is approximately
287 calories.

EWG suggests that people buy organic tomatoes where possible so as to minimize pesticide exposure.