Directions:
- Spray a Dutch oven or large saucepan with noncook cooking spray and heat over a medium-high heat until hot.
- Add onions and garlic; cook until onions are clear and tender.
- Stir in flour, chili powder and cumin.
- Stir in the milk gradually, then add all the remaining ingredients except the bell pepper and cilantro.
- Bring to a boil, stirring constantly, then reduce heat and simmer for about 15 minutes until thickened, stirring occasionally.
- Stir in the cilantro, if desired, at the end also adding salt and pepper to taste.
- Top bowls of chili with chopped bell pepper.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 142.26 Kcal (596 kJ) | ||
| Calories from fat | 17.38 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.93g | 3% | |
|---|---|---|---|
| Cholesterol | 1.48mg | 0% | |
| Sodium | 243.14mg | 10% | |
| Potassium | 422.44mg | 9% | |
| Total Carbs | 24.9g | 8% | |
| Sugars | 5.74g | 23% | |
| Dietary Fiber | 4.23g | 17% | |
| Protein | 6.62g | 13% | |
| Vitamin C | 23.1mg | 38% | |
| Vitamin A | 0.1mg | 4% | |
| Iron | 3.4mg | 19% | |
| Calcium | 205.4mg | 21% | |
| Amount Per 100 g | |||
| Calories | 89.14 Kcal (373 kJ) | ||
| Calories from fat | 10.89 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.21g | 3% | |
|---|---|---|---|
| Cholesterol | 0.93mg | 0% | |
| Sodium | 152.36mg | 10% | |
| Potassium | 264.7mg | 9% | |
| Total Carbs | 15.6g | 8% | |
| Sugars | 3.6g | 23% | |
| Dietary Fiber | 2.65g | 17% | |
| Protein | 4.15g | 13% | |
| Vitamin C | 14.5mg | 38% | |
| Vitamin A | 0.1mg | 4% | |
| Iron | 2.1mg | 19% | |
| Calcium | 128.7mg | 21% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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