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Just Tell Me What to Eat!
by Timothy S. Harlan

This recipe makes great leftovers.
This is a fine chili that's a snap to make and full of flavor. It has it all: low calories, low fat, high fiber, garlic, cheese, sour cream—all the great things in life. If spicy foods give you heartburn, you should be fine if you leave out the chipotle pepper, as there's not much cumin or chili powder in each serving. If you like your chili spicy and don't have access to chipotle peppers, use cayenne, adding 1/8 teaspoon at a time to your preferred level of spiciness.
Servings: 4
Serving size: about 1½ cups
This recipe can easily be multiplied
Cooking time: 75 minutes



    • 1 tablespoon olive oil
    • 2 cloves garlic, sliced
    • 1 large onion, diced
    • 1 (15-ounce) can no-salt-added crushed tomatoes
    • 1 tablespoon chili powder
    • 2 teaspoons ground cumin
    • 1 teaspoon dried oregano
    • 1/2 chipotle in adobo (optional)
    • 1/4 teaspoon salt
    • Freshly ground black pepper
    • 1 cup dried lentils
    • 6 tablespoons nonfat sour cream
    • 6 ounces reduced-fat Monterey Jack cheese, shredded


1. Place the olive oil in a large saucepan, over medium heat. Add the garlic and onion and cook, stirring frequently, until the onion has softened. Add the crushed tomatoes, chili powder, cumin, oregano, chipotle (if using), salt, and pepper to taste, and stir well.

2. Add 5 cups of water and the lentils and stir well. Lower the heat to medium-low and simmer until the lentils are cooked through but not mushy, 45 minutes to an hour.

3. Serve topped with 1½ tablespoons of sour cream and 1½ ounces of Monterey Jack cheese per serving.

    Serving size 1½ cups - Servings 4
    Calories 386
    Calories from Fat 106
    Total Fat 12 g (18%)
    Saturated Fat 6 g (32%)
    Trans Fat 0 g
    Monounsaturated Fat 4 g
    Cholesterol 29 mg (10%)
    Sodium 437 mg (18%)
    Total Carbohydrates 44 g (15%)
    Dietary Fiber 18 g (71%)
    Sugars 8 g
    Protein 27 g
    Vitamin A (23%)
    Vitamin C (34%)
    Calcium (43%)
    Iron (35%)
    *Parenthetical percentages refer to % Daily Value


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