Chili (meatless)

In 1990, Consumer Reports published a recipe for chili that became a classic. (You can still find raves about it online today.) We recently gave it a nutritional upgrade, cutting back on the sodium and using leaner meat. The recipe hues to the basic formula of meat, tomatoes, spices, and beans, and this recipe is the  meatless version to eliminate the saturated fat and increase the fiber. You can eat this chili right after it has cooked, but keep in mind that chili is often more flavorful on the second day, after the ingredients have a chance to blend overnight.

What you serve with your chili can add to—or detract from—its healthfulness. “Traditionally, people serve chili with or over white rice,” Keating says. “Mix it up and add more nutrition by swapping white rice for brown rice, quinoa, or whole-grain farro.”

For the topping, Escobar suggests skipping sour cream, which adds saturated fat that you may already be getting from the meat or cheese in your recipe.

“I use Greek yogurt mixed with all the same spices I put in the chili,” she says. You can also top your bowl with sliced avocado, chopped onion or scallions, and fresh herbs. If you like your chili with a tortillaon the side, opt for a fresh or baked (not deep-fried) version, and choose corn over flour. Corn tortillas have less than half the calories and fat of those made with white flour, plus they count as a whole grain.