Jane Valentine, a registered Christie Clinic dietitian, stops by the studio to serve up sweet potato and black bean chili.
Recipe: Sweet Potato and Black Bean chili
Ingredients: 4 servings
1 tablespoon plus 2 teaspoons extra-virgin olive oil
1 medium-large sweet potato, peeled and diced
1 large onion, diced
4 cloves garlic, minced
2 tablespoons chili powder
4 teaspoons ground cumin
1/2 teaspoon ground chipotle chile
1/4 teaspoon salt
2 1/2 cups water
2 15-ounce cans black beans, rinsed
1 14-ounce can diced tomatoes
4 teaspoons lime juice
1/2 cup chopped fresh cilantro
Heat oil in a Dutch oven over medium-high heat. Add sweet potato and onion and cook, stirring often, until the onion is beginning to soften, about 4 minutes. Add garlic, chili powder, cumin, chipotle and salt and cook, stirring constantly, for 30 seconds. Add water and bring to a simmer. Cover, reduce heat to maintain a gentle simmer and cook until the sweet potato is tender, 10 to 12 minutes.
Add beans, tomatoes and lime juice; increase heat to high and return to a simmer, stirring often. Reduce heat and simmer until slightly reduced, about 5 minutes. Remove from heat and stir in cilantro.
Make Ahead Tip: Cover and refrigerate for up to 3 days or freeze for up to 3 months.
Note: Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle chile pepper can be found in the spice section of most supermarkets.
Serving size: about 2 cups
Per serving: 323 calories; 8 g fat(1 g sat); 16 g fiber; 55 g carbohydrates; 13 g protein; 118 mcg folate; 0 mg cholesterol; 13 g sugars; 0 g added sugars; 12409 IU vitamin; 24 mg vitamin C; 163 mg calcium; 5 mg iron; 573 mg sodium; 1072 mg potassium A