*What you need:
1 tablespoon olive or canola oil½ large onion, chopped1 medium red bell pepper, chopped1 garlic clove, finely chopped1 jalapeno pepper, seeded, deribbed and minced1 tablespoon ground chili powder1 ½ teaspoons ground cumin1 ½ teaspoons dried oregano1 (14 ½-ounce) can no-salt-added diced tomatoes in juice1 ½ tablespoons tomato paste1 cup water2 (15-ounce) cans black beans, rinsed and drained½ teaspoon saltFresh cilantro, chopped (for garnish)Chopped scallions (for garnish)Reduced-fat sour cream (for garnish, optional)
*What you do:
Heat oil in large saucepan. Add onion, bell pepper, garlic and jalapeno pepper. Sauté until onion is translucent, about 5 minutes.Add chili powder, cumin and oregano and cook, stirring, for 1 minute.Add canned tomatoes, tomato paste and 1 cup water. Stir until blended.Stir in black beans and salt. Bring to a boil, reduce heat and simmer, uncovered, for 30 minutes.Serve garnished with cilantro, scallions and a dollop of sour cream, if desired.
Yield: 4 servings (1 cups each) | Prep: 20 minutes | Ready in: 50 minutes
This chili recipe is a great example of incorporating the principles of the Mediterranean diet - fruits, vegetables, whole grains, legumes, olive oil, fish and poultry - into one dish. Increasing evidence suggests that following the Mediterranean diet can reduce the risk of developing conditions such as metabolic syndrome, atherosclerosis, cancer, diabetes, high blood pressure, obesity and Alzheimer's and Parkinson's diseases.
The following are some easy steps to begin enjoying the benefits of the Mediterranean diet:
- Maximize your intake of fruits, vegetables and whole grains, the foundation of the Mediterranean diet.
- Add more beans and other legumes and substitute these for meats.
- Opt for fish (salmon, trout, mackerel, herring and tuna are healthy choices) and chicken while limiting red meats to a few times per month.
- Where possible, use monounsaturated fats (olive or canola oil are good choices) in place of animal fats, and enjoy nuts (but in moderation).
- Choose low-fat dairy products.
- Season foods with herbs and spices rather than salt.
This dish is a tasty - and easy - intro to some of these tips, and makes for the perfect winter warm-up.