Lentil Chili

This recipe for Lentil Chili is a fine chili that's a snap to make and full of flavor. It has it all: low calories, low fat, high fiber, garlic, cheese, sour cream - all the great things in life. If spicy foods give you heartburn, you should be fine if you leave out the chipotle pepper, as there's not much cumin or chili powder in each serving. If you like your chili spicy and don't have access to chipotle peppers, use cayenne, adding 1/8 tspn at a time to your preferred level of spiciness.

Ingredients:
1 tbsp olive oil
2 cloves garlic, sliced
1 large onion, diced
1 15oz. can no-salt-added crushed tomatoes
1 tbsp chili powder
2 tspn ground cumin
1 tspn dried oregano
1/2 chipotle in adobo (optional)
1/4 tspn salt
freshly ground black pepper
1 cup dried lentils
6 tbsp nonfat sour cream
6 ounces reduced-fat Monterrey Jack cheese, shredded

Preparation:

1. Place the olive oil in a large saucepan, over medium heat. Add the garlic and onion and cook, stirring frequently, until the onion has softened. Add the crushed tomatoes, chili powder, cumin, oregano, chipotle (if using), salt, and pepper to taste, and stir well.
2. Add 5 cups of water and the lentils and stir well. Lower the heat to medium-low and simmer until the lentils are cooked through but not mushy, 45 minutes to an hour.
3. Serve topped with 1 1/2 tbsp of sour cream and 1 1/2 oz. of Monterrey Jack cheese per serving.

Recipe courtesy of Just Tell Me What To Eat by Timothy S. Harlan, MD.

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