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March 30, 2019

Hey SHEFIT sisters,

Welcome back to another delicious episode of CHEFIT. This week, it’s all about a meal that’s the ultimate set it and forget it recipe.

Dive into this loaded vegetable chili at the end of a long day for a filling and nutritious meal. This chili is filled with plant-based protein from quinoa, black beans, and kidney beans. These plant-based proteins not only help fuel your muscles but they also contain fiber which helps to keep you feeling full for longer. No more late night snacking before bed with a bowl of this chili!

You may also notice this recipe contains lots of canned items, which is completely okay! Canned vegetables and beans are a great way to get foods that may not be in season or that you do not have time to prep. For example, dried beans, they take a lot of work! Buying low or no sodium products is a great way to keep the sodium content down while still getting the nutritional benefits of eating your vegetables. So really, canned vegetables are totally your friends (and they’re budget-friendly).

Now, let’s talk flavor. Yes, salt is absolutely important to flavor development, but we can use less salt and add other things that boost the flavor of a dish as well. Herbs, spices, and acidic components are excellent ways to get the flavor party started and this chili has just the right balance of all those things.

Set it and forget it – Loaded Vegetable Chili
Serves 6-8

Ingredients:

2 14.5-ounce cans diced tomatoes

15-ounce can tomato sauce, no added salt

15-ounce can of black beans

2 15-ounce cans of kidney beans

2 cups cooked quinoa

1 ½ cups frozen corn

7-ounce can diced green chiles

2 ½ tablespoons chili powder

1 teaspoon paprika

¼ teaspoon cayenne pepper

2 teaspoons ground cumin

½ teaspoon ground coriander

4 garlic cloves, minced

1 large yellow onion diced

14.5 ounces low-sodium vegetable broth

Salt and freshly ground black pepper, to taste

Preparation:

Combine all ingredients into a slow cooker. Stir ingredients well and cook on low for 6-8 hours.

Recipe tip: Serve with shredded cheese, freshly chopped cilantro, or avocado slices.

Thank you for watching this week's CHEFIT!

We’ll see you next week for more healthy cooking.
Chef Jenn

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