Who says you need a bowl and spoon to eat chili? These adorable chili muffins are sure to please all taste buds in a family. Beyond hectic weeknight dinners, they’re also perfect for lunchboxes, potlucks, and to energize any after-school event. Each can be served with a dollop of sour cream.
Chili Muffins
Ingredients
- 2 large organic eggs
- 1/3 cup (80 mL) tomato paste
- 1/2 cup (125 mL) coarse grind cornmeal
- 1 cup (250 mL) cooked or canned black beans
- 1 cup (250 mL) cooked or canned kidney beans
- 1 cup (250 mL) fresh or frozen corn kernels, thawed
- 1 cup (250 mL) diced red bell pepper
- 1 medium carrot, grated
- 2 tsp (10 mL) dried oregano
- 1 tsp (5 mL) chili powder
- 1 tsp (5 mL) garlic powder
- 1 tsp (5 mL) onion powder
- 1/2 tsp (2 mL) salt
- 1 cup (250 mL) grated yellow cheddar cheese
Nutrition
Per serving:
- calories381
- protein21g
- fat14g
- saturated fat7g
- trans fat0g
- carbohydrates46g
- sugars6g
- fibre10g
- sodium549mg
Directions
01
Preheat oven to 350 F (180 C).
02
In large bowl, gently whisk eggs. Stir in tomato paste. Stir in cornmeal, black beans, kidney beans, corn, red pepper, carrot, oregano, chili powder, garlic powder, onion powder, and salt.
03
Pack mixture into 12 greased standard-sized muffin cups. Bake for 20 minutes, sprinkle tops with cheddar cheese; bake for 5 minutes more. Let cool for 5 minutes before unmoulding.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
