• 1 Tbs. olive oil
• 1-1/2 onions, finely diced
• 3 cups celery, finely diced
• 1 Tbs. chili powder
• 1 Tbs. oregano
• 1-1/2 tsp. cumin
• 3/4 tsp. chipotle chiles in adobo sauce
• 3 cups canned chopped tomatoes
• 1-1/2 quarts water
• 1 lb. fresh corn kernels, or frozen, thawed
• 9 ounces canned kidney beans, drained
• 1 Tbs. lime juice
• 1/4 cup plus 2 Tbs. cilantro, minced

Heat oil in a heavy nonstick skillet over medium high heat. Sauté onions and next 5 ingredients 5-6 minutes until onions are softened. Stir in tomatoes and water and bring to a boil. Reduce heat to low and simmer 40 minutes. Add remaining ingredients, except cilantro. Season with salt to taste and simmer 10 minutes, or until corn is tender. Stir in cilantro and serve.

If freezing cooked food, divide into freezer-proof containers in the amounts you will use at one time, leaving enough space at the top to allow for expansion as it freezes. Cool as quickly as possible to retain freshness. (Meat based dishes should cool in refrigerator.) Cover tightly and place in freezer for up to 6 months. If using plastic freezer bags, seal partially and press out excess air before sealing completely. Reheating options: Preheat oven to 375°F. Transfer frozen food from freezer container into a covered casserole dish. Place covered dish in oven until edges are bubbly and center is hot. Or, transfer food to a covered microwave-safe container and heat on high setting, stirring occasionally, until bubbly. Or, put in a heavy nonstick pan over medium heat. Cover and cook, stirring frequently until bubbly. (USDA recommends reheating meats to 165°F to destroy any bacteria.)

Per serving: calories 268, fat 6.0g, 18% calories from fat, cholesterol 0mg, protein 10.8g, carbohydrates 50.8g, fiber 10.6g, sugar 17.3g, sodium 460mg, diet points 4.2.

Dietary Exchanges: Milk: 0.0, Vegetable: 3.6, Fruit: 0.0, Bread: 2.0, Lean meat: 0.0, Fat: 0.7, Sugar: 0.0, Very lean meat protein: 0.6

  view detailed nutritional information

The recommended wines are: Chenin Blanc, Chianti, or Beaujolais.