Combine all ingredients, except sour cream, in a heavy nonreactive saucepan over medium high heat. Season with salt and pepper to taste. Bring to a boil. Reduce heat to low and simmer 3-4 minutes, or until corn and onions are tender. Serve with sour cream.
Per serving: calories 452, fat 5.6g, 11% calories from fat, cholesterol 14mg, protein 24.2g, carbohydrates 81.9g, fiber 13.8g, sodium 702mg.

Quick & Easy Chili
Prep: 10 min, Cook: 20 min.
1 lb. ground beef
2/3 cup onions, chopped
2 lbs. dark red kidney beans, undrained
1 lb. canned stewed tomatoes, undrained
1 cup tomato sauce
1 Tbs. plus 1 tsp. chili powder
2 tsp. beef bouillon granules

Heat a heavy nonstick skillet over medium high heat. Cook ground beef and onions 4-5 minutes, stirring frequently, until beef is browned. Discard drippings. Stir in remaining ingredients. Bring to a boil. Reduce heat to medium low and simmer 15-20 minutes, stirring occasionally.
Per serving: calories 493, fat 15.4g, 28% calories from fat, cholesterol 82mg, protein 38.3g, carbohydrates 52.3g, fiber 4.5g, sodium 1085mg.

White Turkey Chili
Prep: 10 min, Cook: 20 min.
2 tsp. oil
1/3 cup onion, chopped
3/4 celery rib, thinly sliced
1-1/3 cups cooked turkey, chopped
10 ounces canned Great Northern beans, drained
10 ounces chicken stock
1/4 lb. canned white corn, undrained
2 ounces canned chopped green chili peppers
3/4 tsp. cumin
1/8 tsp. hot red pepper sauce (optional)
2 tsp. Parmesan cheese
1 tsp. fresh parsley, chopped

Heat oil in large saucepan over medium heat until hot. Sauté onion and celery 2-3 minutes, stirring frequently, or until vegetables are tender. Stir in remaining ingredients, except cheese and parsley, and blend well. Cover and cook 15-20 minutes, stirring occasionally, or until thoroughly heated. To serve, spoon chili into bowls and sprinkle with cheese and parsley.
Per serving: calories 235, fat 6.0g, 23% calories from fat, cholesterol 36mg, protein 22.7g, carbohydrates 23.5g, fiber 5.4g, sodium 381mg.

Black Bean Chili
Prep: 15 min, Cook: 20 min.
2 tsp. unsalted butter
2/3 cup onion, finely chopped
1 lb. ground beef
2 lbs. black beans, drained
3/4 tsp. turmeric
1/4 tsp. cayenne pepper
1/4 tsp. pepper
4 scallions, sliced
2 cups plain lowfat yogurt

Melt butter in a heavy nonstick skillet over medium high heat. Sauté onion 5-7 minutes or until golden. Add ground round and sauté 3-4 minutes or until meat is lightly browned. Stir in black beans, turmeric, cayenne and pepper and sauté 3-4 minutes. Reduce heat to medium low. Stir in half the scallions. Sauté 2-3 minutes, stirring constantly until scallions are softened. Remove from heat, sprinkle with remaining scallions and serve with yogurt.
Per serving: calories 520, fat 19.8g, 31% calories from fat, cholesterol 94mg, protein 48.6g, carbohydrates 51.4g, fiber 14.3g, sodium 856mg.

Weeknight Chili
Prep: 5 min, Cook: 25 min.
1 lb. lean ground beef or turkey
1 lb. canned red kidney beans, undrained
1 cup tomato sauce
1 Tbs. white vinegar
2 Tbs. chili powder
2 Tbs. minced onion
1/4 tsp. garlic salt
1 tsp. sugar

Cook ground meat 4-5 minutes in a heavy non-reactive saucepan over medium high heat, or until no longer pink, stirring frequently. Drain excess fat. Stir in remaining ingredients and bring to a boil. Reduce heat and simmer 20 minutes, stirring occasionally.
Per serving: calories 316, fat 6.3g, 18% calories from fat, cholesterol 66mg, protein 31.5g, carbohydrates 35.1g, fiber 12.0g, sodium 221mg.

Beefy Chili Mac
Prep: 10 min, Cook: 25 min.
1 Tbs. vegetable oil
1 lb. beef cube steaks, cut lengthwise into 1 inch strips and then crosswise into 1 inch pieces
1 medium onion, coarsely chopped
1-3/4 lbs. canned Mexican style diced tomatoes, undrained
1-1/2 cups rotini or other spiral pasta, uncooked
1/2 cup water
1/2 cup shredded cheddar cheese

Heat oil in a Dutch oven over medium high heat. Cook beef and onion 3-4 minutes, stirring frequently until beef is browned. Stir in tomatoes, pasta and water. Bring to a boil. Reduce heat to low. Cover tightly and simmer 15-20 minutes or until pasta is tender. Sprinkle with cheese before serving.
Per serving: calories 472, fat 14.2g, 28% calories from fat, cholesterol 89mg, protein 38.4g, carbohydrates 45.5g, fiber 1.8g, sodium 494mg.

Quick Chicken Chili
Prep: 10 min, Cook: 25 min.
1 Tbs. vegetable oil
1-1/2 lbs. boneless skinless chicken breast halves, cut into 1 inch cubes
1/2 cup red or green bell pepper, chopped
1 lb. chicken stock
1/4 lb. green chilies, chopped
1-1/4 lbs. white kidney beans, rinsed and drained
1 ounce chili seasoning

Heat oil in a heavy nonstick skillet over medium high heat. Sauté chicken 3-5 minutes, or until lightly browned. Add remaining ingredients and bring to a boil. Reduce heat to low and simmer 20 minutes.
Per serving: calories 752, fat 10.2g, 12% calories from fat, cholesterol 108mg, protein 74.5g, carbohydrates 90.8g, fiber 31.6g, sodium 475mg.

Chicken Chili
Prep: 10 min, Cook: 25 min.
1 Tbs. vegetable oil
1 lb. boneless skinless chicken breast halves, cut into cubes
1 Tbs. chili powder
1 can condensed cream of chicken soup
2 cups water
1 package dry onion soup mix
2 lbs. canned cannellini or white kidney beans, rinsed and drained
1 cup shredded cheddar cheese
1 scallion, sliced

Heat oil in a large saucepan over medium heat. Add chicken and chili powder and cook 5 minutes, stirring often. Add chicken soup, water and soup mix. Heat to a boil. Reduce heat to low. Cover and cook 10 minutes. Add beans and heat through. Sprinkle with cheese and scallions.
This recipe serves 5 people. Because this recipe is for a particular size pan, it adjusts the number of servings only in multiples of 5.
Per serving: calories 811, fat 18.0g, 20% calories from fat, cholesterol 82mg, protein 60.5g, carbohydrates 102.2g,

Mr. Cooker's Chili Vermillion
Prep: 10 min, Cook: 30 min.
1-1/2 lbs. ground beef
3/4 lb. fresh mushrooms, sliced
1/2 Vidalia onion, chopped
14 ounces canned diced tomatoes
14 ounces tomato sauce
1 lb. canned red kidney beans, undrained
1 lb. canned navy beans, undrained

Cook ground beef and mushrooms 7-8 minutes in a heavy nonstick skillet over medium high heat until browned. Combine remaining ingredients in a heavy nonreactive saucepan over medium heat. Discard excess drippings from meat and to bean mixture. Simmer 20 minutes until onion is softened.
Per serving: calories 878, fat 22.1g, 22% calories from fat, cholesterol 123mg, protein 69.7g, carbohydrates 103.0g, fiber 14.9g, sodium 320mg.

30-Minute Chunky Beef and Corn Chili
Prep: 15 min, Cook: 30 min.
1-1/4 tsp. chili powder
1/4 tsp. ground coriander
1/4 tsp. ground cumin
1/4 tsp. garlic powder
1/8 tsp. dried oregano
1/8 tsp. ground red pepper
1/2 lb. boneless beef for stew, cut into 1 inch cubes
1 tsp. vegetable oil
1/2 medium onion, chopped
14 ounces canned plum tomatoes, undrained, coarsely chopped
1/2 cup frozen corn
1/2 lb. canned kidney or black beans, drained and rinsed

Combine first 6 ingredients in a bowl. Stir to mix well. Reserve half of mixture. Sprinkle other half over beef cubes. Heat oil in a Dutch oven over medium heat. Sauté beef and onion 2-3 minutes. Season with salt to taste, if desired. Add remaining ingredients and reserved spice mixture. Bring to a boil. Reduce heat to medium low and simmer , uncovered, 18-20 minutes.
Per serving: calories 208, fat 7.6g, 32% calories from fat, cholesterol 45mg, protein 18.7g, carbohydrates 17.6g, fiber 2.6g, sodium 432mg.

Vegetarian Tex-Mex Chili
Prep: 10 min, Cook: 35 min.
1 Tbs. olive oil
1 onion, chopped
1 clove garlic, minced
2 lbs. canned peeled tomatoes, chopped, with juice reserved
1/2 cup vegetable stock or water
1/4 cup chili powder, more if desired
1 Tbs. masa harina or cornmeal
2 tsp. sugar
1 tsp. cumin
1/4 tsp. cayenne pepper, more if desired
1/4 tsp. pepper
1 lb. canned black beans, rinsed and drained
10 ounces frozen corn, thawed
1 jalapeño pepper (optional), canned or fresh, seeded and chopped (wear rubber gloves)
1/2 cup cilantro, chopped

Heat oil in a heavy non-reactive saucepan over medium heat. Sauté onion and garlic 5 minutes or until softened. Add next 8 ingredients and salt to taste. Increase heat to high and bring to a boil. Immediately reduce heat to medium low and simmer 15 minutes. Add beans and corn and simmer another 20-30 minutes, adding additional stock or water if chili becomes too thick. Stir in jalapeño pepper and cilantro just before serving.
Per serving: calories 323, fat 5.5g, 14% calories from fat, cholesterol 0mg, protein 17.7g, carbohydrates 59.4g, fiber 18.4g, sodium 538mg.

Meatless Chili
Prep: 10 min, Cook: 40 min.
2 tsp. olive oil
1 onion, chopped
1 clove garlic, minced
2 lbs. canned peeled tomatoes, chopped, with juice reserved
1/2 cup vegetable stock or water
1/4 cup chili powder, more if desired
1 Tbs. masa harina or cornmeal
2 tsp. sugar
1 tsp. cumin
1 tsp. salt
1/4 tsp. cayenne pepper, more if desired
1/4 tsp. pepper
1 lb. canned black beans, rinsed and drained
10 ounces frozen corn, thawed
1 jalapeño pepper (optional), canned or fresh, seeded and chopped (wear rubber gloves)

Heat oil in a heavy non-reactive saucepan over medium heat. Sauté onion and garlic 5 minutes or until softened. Add next 9 ingredients. Increase heat to high and bring to a boil. Immediately reduce heat to medium low and simmer 15 minutes. Add beans and corn and simmer another 20-30 minutes, adding additional stock or water if chili becomes too thick. Stir in jalapeño pepper just before serving.
Per serving: calories 313, fat 4.4g, 11% calories from fat, cholesterol 0mg, protein 17.7g, carbohydrates 59.4g, fiber 18.4g, sodium 1070mg.

Chili with Rice
Prep: 10 min, Cook: 45 min.
2 tsp. olive oil
3/4 onion, chopped
1 clove garlic, minced
11 ounces lean ground beef, or ground turkey
1-1/4 lbs. canned peeled tomatoes, chopped, with juice reserved
1/3 cup chicken stock or water
2 Tbs. plus 2 tsp. chili powder, more if desired
2 tsp. masa harina or cornmeal
1-1/4 tsp. sugar
3/4 tsp. cumin
1/8 tsp. cayenne pepper, more if desired
1/8 tsp. pepper
11 ounces canned kidney or black beans, rinsed and drained
1-1/3 cups water
2/3 cup Uncle Ben's Instant Rice
3/4 jalapeño pepper (optional), canned or fresh, seeded and chopped (wear rubber gloves)

Heat oil in a heavy non-reactive saucepan over medium high heat. Sauté onion and garlic 3-4 minutes or until softened. Add meat and sauté 5-7 minutes until browned, stirring frequently to break up meat. Stir in next 8 ingredients and salt to taste and bring to a boil. Immediately reduce heat to medium low and simmer 15 minutes. Add beans and simmer another 20-30 minutes, adding additional stock or water if chili becomes too thick. While chili is cooking, prepare rice according to package directions. Stir jalapeño pepper into chili just before serving over rice.
Per serving: calories 296, fat 7.1g, 21% calories from fat, cholesterol 45mg, protein 23.1g, carbohydrates 37.2g, fiber 4.6g, sodium 692mg.

Spicy Pork Chili
Prep: 15 min, Cook: 1:00.
1-1/2 tsp. vegetable oil
3/4 lb. boneless pork loins, cut into 1 inch cubes
1/2 medium onion, coarsely chopped
1/2 medium green bell pepper, coarsely chopped
1 clove garlic, minced
1-1/2 tsp. all purpose flour
1/2 lb. canned whole peeled tomatoes, crushed
1/2 lb. canned red kidney beans
1/2 cup tomato sauce
1-1/2 Tbs. chili powder
1-1/2 tsp. ground cumin
3/4 cup shredded cheddar cheese
4 flour tortillas, (optional), warmed

Heat oil in a Dutch oven or heavy nonreactive pot over medium high heat. Sauté next 4 ingredients 5-7 minutes until pork is browned. Sprinkle flour over mixture and mix thoroughly. Stir in remaining ingredients, except cheese and tortillas. Simmer uncovered 1 hour. Serve sprinkled with cheese over tortillas, if desired.
Per serving: calories 473, fat 19.1g, 36% calories from fat, cholesterol 85mg, protein 34.8g, carbohydrates 43.0g, fiber 7.6g, sodium 453mg.

Winter Vegetable Chili
Prep: 15 min, Cook: 1:00.
2-3/4 tsp. olive oil
1-1/4 lbs. butternut squash, peeled and cut into 3/4 inch cubes
1-1/4 medium carrots, diced
1/3 cup onion, chopped
2 Tbs. chili powder
1-1/4 lbs. canned plum tomatoes, chopped
3 ounces canned green chilies, chopped
2/3 cup vegetable stock
1-1/2 lbs. canned black beans, rinsed and drained
2 Tbs. plus 2 tsp. nonfat sour cream
2 Tbs. plus 2 tsp. cilantro (optional), chopped

Heat half the oil in a Dutch oven or heavy pot over medium high heat. Sauté squash 4-5 minutes, stirring occasionally, until golden. Transfer to a bowl and set aside. Heat remaining oil in same pot and sauté carrots and onion 4-5 minutes until golden. Add chili powder and stir 1 minute over heat. Add tomatoes and chilies with their liquids, vegetable stock and salt to taste. Increase heat to high and bring to a boil. Reduce heat to low, cover and simmer 30 minutes, stirring occasionally. Stir in black beans and squash. Increase heat to high and bring to a boil. Reduce heat to low, cover and simmer 15 minutes or until squash is tender and chili thickens. Serve with a dollop of sour cream and sprinkled with cilantro.
Per serving: calories 377, fat 4.9g, 11% calories from fat, cholesterol 0mg, protein 20.5g, carbohydrates 69.0g, fiber 23.2g, sodium 361mg.
Steak 'N Shake Chili
2 Tbs. vegetable oil
1 1/2 lbs. ground beef
1/2 Tsp. salt
1 (10 1/2-ounce) can condensed onion soup
1 Tbs. chili powder
2 Tsp. ground cumin
1/2 Tsp. ground black pepper
2 Tsp. unsweetened cocoa powder
1 (15-ounce) can kidney beans, undrained
1 (6-ounce) can tomato paste
1 (8-ounce) can tomato sauce
1 cup cola soda (do not use diet soda)
Heat oil in Dutch oven; add crumbled beef and salt.  Pack firmly in skillet and cover.  Cook over low heat 20 minutes.  Put soup in blender; blend 1 minute.   Add soup to beef.  Mash beef until it looks like rice.  Cover; let simmer 5 minutes.  Add chili powder, cumin, pepper, cocoa powder, beans, tomato paste, tomato sauce and cola.  Heat through.  Makes 6 servings.

Mule-Kicking Hot Chili
3 dried ancho chilies
2 dried pasilla chilies
2 dried chipotle chilies
1/2 cup chopped onion
2 cloves garlic, minced
2 Tbs. vegetable oil
1 pound beef round trimmed of fat and cut into 1/2-inch cubes
1 1/2 pounds sweet Italian sausage
1 Tbs. granulated sugar
1 Tsp. salt
1 Tsp. freshly ground black pepper
1 Tsp. dried Mexican oregano
1 1/2 Tsp. prepared hot mustard
1 (12-ounce) can non-alcoholic beer
1 Tbs. masa harina dissolved in 1/4 cup warm water
Place chilies in a large heat-proof bowl; cover with boiling water.  Let stand 30 minutes, until soft; stem and seed.  In a food processor or blender, puree chilies with soaking water.  Set aside.
In Dutch oven, sauté onion and garlic in oil until soft.  Add beef; cook until browned.  Drain excess fat.  Set aside.  Broil or grill sausage until they are cooked through and crisp skinned.  Cut into 1-inch discs; add to Dutch oven along with chili puree, sugar, salt, pepper, oregano, mustard and beer.  Stir well; bring to a boil.  Reduce heat; let simmer, partially covered for 40 minutes.   Add masa harina mixture; cook for 10 more minutes.  Makes 6 servings.

Dr. Morris's Killer Chili
Prep: 10 min, Cook: 1:10.
11 ounces ground chuck
11 ounces canned Mexican style stewed tomatoes
11 ounces canned spicy chili with beans
5 ounces canned red kidney beans
5 ounces canned pinto beans
1/4 tsp. garlic powder
1 Tbs. plus 1 tsp. cilantro, chopped
2 tsp. chili powder
1/4 tsp. poultry seasoning

Brown beef in a heavy nonstick skillet over medium high heat 5-7 minutes until no visible pink shows. Drain and discard excess fat. Add remaining ingredients and salt and pepper to taste. Bring to a boil. Cover pan, reduce heat to low and simmer at least 30 minutes. Remove lid and cook 30 minutes or to desired consistency.
Per serving: calories 394, fat 16.0g, 36% calories from fat, cholesterol 58mg, protein 26.7g, carbohydrates 36.1g, fiber 8.2g, sodium 451mg.

Rusty's Chili
Prep: 10 min, Cook: 1:25.
2 tsp. olive oil
3/4 onion, chopped
1 clove garlic, minced
11 ounces lean ground beef, or ground turkey
2 lbs. canned peeled tomatoes, chopped, with juice reserved
1/3 cup chicken stock or water
2 Tbs. plus 2 tsp. chili powder, more if desired
2 tsp. masa harina or cornmeal
1-1/4 tsp. sugar
3/4 tsp. cumin
1/8 tsp. cayenne pepper, more if desired
1/8 tsp. pepper
11 ounces canned kidney or black beans, rinsed and drained
3/4 jalapeño pepper (optional), canned or fresh, seeded and chopped (wear rubber gloves)

Heat oil in a heavy non-reactive saucepan over medium high heat. Sauté onion and garlic 3-4 minutes or until softened. Add meat and sauté 5-7 minutes until browned, stirring frequently to break up meat. Stir in next 8 ingredients and salt to taste and bring to a boil. Immediately reduce heat to medium low and simmer 15 minutes. Add beans and simmer at least an hour, adding additional stock or water if chili becomes too thick. Stir jalapeño pepper into chili just before serving.
Per serving: calories 249, fat 7.1g, 24% calories from fat, cholesterol 45mg, protein 23.3g, carbohydrates 26.8g, fiber 4.9g, sodium 859mg.

5-Way Cincinnati Chili
Prep: 15 min, Cook: 3:10.
1 lb. ground beef
1 medium onion, chopped
1 cup chicken stock
1 cup water
1/2 lb. canned tomatoes
3/4 tsp. vinegar
1/2 tsp. Worcestershire sauce
1-1/2 tsp. chili powder
1 tsp. ground cumin (cominos)
3/4 tsp. ground allspice
1/2 tsp. cayenne
1/2 tsp. ground cinnamon
1 clove garlic, minced
1 bay leaf
1/2 lb. spaghetti
1/2 lb. canned kidney beans, hot
3/4 cup shredded cheddar cheese
1/2 cup onion, chopped
6 ounces oyster crackers

Bring first 4 ingredients to a boil in a heavy nonreactive pot over high heat. Reduce heat to medium low and simmer until beef turns brown. Stir in next 10 ingredients and salt to taste. Cover and simmer 3 hours over low heat. Skim off fat. Cook pasta in a pot of boiling salted water 8-10 minutes or until al dente. Drain. Serve chili ladled over spaghetti. Sprinkle with hot kidney beans, shredded cheese and chopped onions with oyster crackers on the side.
Per serving: calories 798, fat 27.8g, 31% calories from fat, cholesterol 104mg, protein 45.9g, carbohydrates 90.5g, fiber 5.2g, sodium 1249mg