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Lunch Box Chili

Makes 1 serving

Here’s a quick, portable lunch that is guaranteed to perk up your taste buds!

Ingredients

1 cup cooked rice 250 mL
3/4 cup canned kidney beans, drained and rinsed 175 mL
1/2 cup frozen corn kernels 125 mL
1  medium tomato, chopped 1 
1/4 cup diced green bell pepper 50 mL
2 tbsp finely chopped onion 25 mL
1/4 tsp chili powder 1 mL
  • 3-cup (750 mL) microwave-safe plastic container 
 

Instructions

Step 1
In a microwave-safe container, stir ingredients until combined.

Step 2
Microwave on High, loosely covered, for 2 to 3 minutes or until hot. Stir before serving.

Tips

Pack up the ingredients you need for this chili the night before and, if you have access to a microwave, cook the meal at work or school. Be sure to pack this dish in an insulated lunch bag with a small ice pack. 

Nutrition & Notes

Nutrition Information
Valeur nutritive
per 1 serving
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 454
4%
Fat / Lipides 2.5 g
Saturated / saturés 0.7 g
+ Trans / trans 0 g
Cholesterol / Cholestérol 0 mg
11%
Sodium / Sodium 263 mg
31%
Carbohydrates / Glucides 93.7 g
54%
Fiber / Fibres 13.6 g
Sugars / Sucres 10.9 g
Protein Protéines 17.6 g
14%
Vitamin A / Vitamine A
77%
Vitamin C / Vitamine C
10%
Calcium / Calcium
22%
Iron / Fer
DIETITIAN’S MESSAGE
This great-tasting lunch is perfect when you are on the go. It is low in fat and packed with fiber (an incredible 15 g!) and essential nutrients. 
 
Contributors
Bev Callaghan, Dietitian
Lynn Roblin, Dietitian
Cook Great Food - Dietitians of Canada. 2001. Published by Robert Rose Inc. (Photo by Mark T. Shapiro)

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