Four Ways to Spice Up Your Chili

Chili is so hearty and comforting and so satisfying when the temperatures get cold.  Here are four ways to make it filling and flavorful without packing on tons of fat and calories!

Start with a heart-smart base: lean protein and plenty of beans.  One of the things that helps chili "stick to the ribs" is its traditional protein-rich foundation.  To avoid upping cholesterol and saturated fat, choose a leaner protein such as sirloin, flank steak, 90% lean ground beef or ground turkey breast.  Boost the protein by adding beans. Or go all bean for a vegetarian option.  Traditional beans are kidney, black and pinto, but try mixing things up with choices like garbanzos, black-eyed peas or lentils.  For "white" chili try cannellini or great northern beans.

Kick up the flavor. Fiery spices keep the flavor interesting and add very few calories.  So, if you can take the heat, add them generously.  Dried spices can include chili powder, cumin, cayenne, oregano and paprika.  Toss in some chopped fresh poblano, serrano or jalapeno peppers.  Tabasco or another hot sauce can spice things up.  And if you really want to had some heat open up a can of chipotles in adobo sauce, chop finely and stir in.  Just make sure you are aware of how much salt canned ingredients and sauces add.

Never enough veggies.  Start you chili with a base of sauteed onions and garlic, then add tomatoes.  Next check your fridge and freezer to see what else you can add.  Fresh or frozen carrots, peppers, corn, mushrooms and squash are all good choices along with a final stir-in of a leafy green like chard or kale.  The extra veggies will add new layers of flavor and texture and plenty of nutrients.

Smart toppers. Use reduced-fat versions of traditional toppings like cheddar cheese and sour cream or commit to keeping portions in check. Plain low-fat yogurts is a perfect swap for the cool creaminess of sour cream.  Or, instead of dairy add-ons, try flavorful herbs and vegetables. If you feel like you need to add something starchy, ditch the tortilla chips and try a small portion of a whole grain like brown rice or quinoa.

For a fun way to present better-for-you toppers, set up a chili bar and let friends and family mix and match toppings:

• chopped cilantro or parsley
• diced red onion
• cubed or sliced avocado or a dollop of guacamole
• salsa or pico de gallo
• sliced scallions or chives 
• cubed zucchini or summer squash
• fresh or frozen corn
• lime wedges for squeezing 
• crumbled queso fresco
• sliced bell peppers or chili peppers
• sliced olives
• diced tomatoes