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2 tsp. canola oil
1/2 cup chopped onion
1/2 cup chopped green bell pepper
1 garlic clove, chopped
1 small jalapeno pepper, seeded and minced (or 1/2 tsp. cayenne pepper)
1 tsp. ground cumin
1 can (14.5 oz.) diced low-sodium tomatoes with liquid
1 tsp. diced oregano
1 Tbsp. chopped fresh cilantro (or 1 tsp. dried)
1 can (15 oz.) pinto beans, rinsed and drained
1 corn tortilla, torn into 1-inch pieces
Freshly ground black pepper, to taste
In a small, heavy pot, heat the oil over medium-high heat. Sauté the onions, bell pepper and garlic until the onions are soft, 6 to 7 minutes. Mix in the jalapeno pepper and cumin and cook, stirring constantly, until the cumin is aromatic, about 30 seconds.
Add the tomatoes, oregano and cilantro. Reduce the heat to medium and simmer the vegetables for 10 minutes or until the mixture thickens slightly.
Add the beans, tortilla and pepper. Simmer the mixture gently for 10 minutes and then remove it from the heat. Let the chili sit for 10 to 20 minutes before serving. Reheat if necessary.
Nutrition per serving:
320 calories, 7 g total fat (<1 g saturated fat), 51 g carbohydrate, 14 g protein, 14 g dietary fiber, 300 mg sodium.