Savory secret: delicious, nutritious, lowfat meals in under 30 minutes

Shape, Oct, 2005 by Ramin Ganeshram

Coat a deep saucepan with nonstick cooking spray and heat on high for 30 seconds. Add onion and garlic. Lower heat to medium and cover pan. Saute 30 seconds. Add ground beef, mix well and cook, uncovered, until meat begins to brown slightly, about 2-3 minutes. Add oregano, salt, cayenne and black pepper and stir.

Add tomato paste, stir well and allow to cook for 30 seconds. Add stewed tomatoes and mix well. Add beans and cocoa powder, and stir gently.

Add chicken broth and cilantro and reduce heat to low-medium. Cover and simmer for 12-15 minutes. (For a thicker chili, remove cover and simmer for 1-2 minutes more.)

To serve, divide chili among 4 bowls. Top each with 2 1/2 teaspoons of shredded three-cheese mix.

Nutrition score per serving (1 1/2 cups): 304 calories, 29% fat (9.9 g; 4 g saturated), 33% carbs (26.3 g), 38% protein (28.6 g), 88.4 mg calcium, 3 mg iron, 10.4 g fiber, 364 mg sodium.

Freelance writer and self-described chocoholic RAMIN GANESHRAM is a professional chef trained at the Institute of Culinary Education in New York City.

RELATED ARTICLE: chocolate choices

All chocolate products start out with chocolate liquor, the pure, straight-from-the-bean liquid that is high in cancer-preventing antioxidants. Choosing a chocolate product with a higher chocolate-liquor content and less sugar and milk means you're getting more antioxidants. Opt for darker chocolate whenever you can. And remember, chocolate derives most of its calories from fat, making it a calorie-dense food. So read nutrition labels carefully and enjoy it in moderation. Here is a simple guide to your choices.

For eating out of hand and cooking

MILK CHOCOLATE Contains at least 10 percent chocolate liquor, plus milk solids, sugar and flavorings.

SEMISWEET CHOCOLATE Contains 15-35 percent chocolate liquor, plus sugar and flavorings.

BITTERSWEET CHOCOLATE Contains 35 percent or greater chocolate liquor, plus sugar and flavorings.

70 PERCENT CHOCOLATE Contains 70 percent chocolate liquor, plus sugar and flavorings. Once available only to pastry chefs and chocolatiers, 70 percent chocolate is now widely available at finer grocery stores.

For cooking only

UNSWEETENED CHOCOLATE (aka "baking chocolate") contains 99 percent pure chocolate liquor.

COCOA POWDER An unsweetened powder derived from chocolate liquor. Contains no sugar.