Chili in a mug
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A single-serving chili of beans, corn, carrots and tomato, layered in a mug and kept in the fridge. Microwave it for a quick lunch.
Ingredients
- 3 tablespoons red kidney beans
- 3 tablespoons corn
- 3 tablespoons carrots finely chopped
- 1 tablespoons onion finely chopped
- 6 tablespoons canned tomato/ tomato sauce
- 1/2 teaspoon cumin
- 1/2 teaspoon chili powder
- 1 teaspoon worcestershire sauce (optional)
- 1/2 teaspoon dried chili or tabasco sauce
Equipment
- mug
Directions
- Put all the ingredients in a medium microwave-safe mug and mix.
- Cover with cling wrap and REFRIGERATE for up to 3 days.
- When you are ready to eat, peel off the cling wrap and microwave 2 to 2 1/2 minutes until hot throughout.
- Top with sour cream, avocado and chopped green onion to serve.
Notes
Must be refrigerated (up to 3 days).
Nutrition
Serving: 166g | Calories: 172kcal | Carbohydrates: 33g | Protein: 10g | Fat: 1.1g | Saturated Fat: 0.2g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 67mg | Potassium: 842mg | Fiber: 12g | Sugar: 5g | Vitamin A: 4478IU | Vitamin C: 14mg | Calcium: 80mg | Iron: 4.1mg
Nutrition is an estimate per serving from USDA FoodData Central, for the whole recipe (1 serving); red kidney beans counted as dry kidney beans, canned tomato/ tomato sauce counted as tomatoes. Brands and portions vary, so use it only as an approximation.
