Dr. Dean Ornish’s Vegetarian Chili

This vegetarian version of chili is always appreciated. The bulgur wheat adds a nice texture along with the vegetables.

• 2 cups diced red onion
• 1 cup diced red bell pepper
• 1 jalapeño, minced
• 1 cup diced carrots
• 4 garlic cloves, finely minced
• 2 tablespoons chili powder
• 2 teaspoons ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon ground cinnamon
• ¼ teaspoon cayenne pepper
• Salt and freshly ground black pepper to taste
• 1 (28 oz.) can crushed Italian plum tomatoes
• 1 cup vegetable broth
• ½ cup bulgur wheat
• ½ cup lentils, cooked
• 1 (14 oz.) can kidney beans, drained
• 1 (14 oz.) can lima beans, drained

1. Spray Dutch oven with nonstick cooking spray; add vegetables and garlic; sauté over medium heat.
2. Add chili powder, cumin, coriander, cinnamon, and cayenne pepper.
3. Cook vegetables in spices, about 5 minutes. Season with salt and pepper.
4. Add tomatoes, broth, bulgur wheat, lentils, kidney beans, and lima beans.
5. Bring to simmer and cook until bulgur is tender, about 10 minutes.
6. Test to see if it’s done, then serve—or let it cool down and freeze it.

Per Serving:

* Calories: 217
* Protein: 12 gm
* Cholesterol: 0 mg
* Sodium: 593 mg
* Carbohydrate: 40 gm
* Dietary Fiber: 12 gm
* Total Fat: 1 gm
* Saturated Fat: <1 gm

Serves 8.

Low Carb Chili

This is a traditional southwestern-style chili without beans. You can make it on a stove or slow cook it in a crock pot.

• 2 lbs. ground lean turkey
• 1 (16oz.) can of crushed tomatoes
• 1 teaspoon cocoa chili blend
• 1 teaspoon cumin
• 1 onion, chopped
• 1 teaspoon Worcestershire sauce
• 2 cloves garlic, chopped
• 1 teaspoon salt
• 2 tablespoons chili powder
• 1 teaspoon black pepper
• ½ teaspoon red pepper flakes
• ½ teaspoon allspice
• 1 cup vegetable broth
• 1 (6 oz.) can low sodium tomato paste
• 2 bay leaves
• ½ cup chopped green peppers

1. Brown turkey and drain off any fat.
2. Put everything into a pot and bring to boil.
3. Turn heat down and simmer about 3 hours.

What few carbs you get come mainly from tomato paste.

Per Serving:

* Calories: 236
* Protein: 30 gm
* Cholesterol: 84 mg
* Sodium: 566 mg
* Carbohydrate: 11 gm
* Dietary Fiber: 3 gm
* Total Fat: 8 gm
* Saturated Fat: 2 gm

Serves 6-8.

Blanco Chicken Chili

White chili tends to be on the mild side. To turn up the flavor, add more Southwest Chipolte seasoning.

Serves 8-12

Poached Chicken Breasts/Chicken Stock

• 3 chicken breast halves, bone and skin on
• 5 cups water
• 1 onion, quartered
• 2 whole cloves
• 1 stalk celery, chopped
• 2 bay leaves
• 5 peppercorns

Blanco Chicken Chili

• 2 tablespoons olive oil
• 2 onions, chopped
• 2 green bell peppers, chopped
• 2 carrots, chopped
• 3 cloves garlic, minced
• 2 jalapeño chiles, seeded and chopped
• 2 teaspoons dried oregano
• 1 teaspoon chopped thyme
• 1 teaspoon Southwest green chili powder
• 1 bay leaf
• 1 bottle beer (12 oz.)
• 1 zucchini, chopped
• 1 package frozen corn, thawed
• 1 teaspoon Soutwest chipotle seasoning
• 1 can white cannellini bean, drained (15 oz. size)
• ½ cup chopped cilantro, as garnish
• 1 cup shredded Monterey Jack cheese, as garnished
• 1 bunch scallion, chopped, as garnish
• ½ cup sour cream, as garnish

Make chicken stock by placing water, quartered onion, cloves, celery, 2 bay leaves, and peppercorns in large pot of water. Bring to boil. Add chicken breasts, return to boil, then reduce heat to low and simmer 10 minutes. Remove pot from heat, cover and set aside to cool 30 minutes. Drain stock and reserve, set chicken breasts aside, and discard other ingredients.

While chicken is cooling, start chili by warming olive oil in large pot or Dutch oven over medium high heat. Add onion pieces, bell pepper pieces, and carrots. Cook, stirring, until softened, about 5 minutes. Add garlic, jalapeños, oregano, thyme, paprika, and bay leaf; cook for additional two minutes. Add beer to pot, bring to boil, and stir to remove browned bits from bottom of pan.

Add reserved chicken stock and simmer 20 minutes, or until vegetables are tender. Remove meat from reserved breasts and shred. Add to pot shredded chicken, zucchini and corn; simmer 10 minutes longer. Add chipotle and beans, stir well to combine, and simmer another 5 minutes. Serve chili with garnishes as desired.

Per Serving:

* Calories: 307
* Protein: 19 gm
* Cholesterol: 37 mg
* Sodium: 607mg
* Carbohydrate: 33 gm
* Dietary Fiber: 10 gm
* Total Fat: 11 gm
* Saturated Fat: 4.5 gm