Protein Packed Chili

“Next to music there is nothing that lifts the spirits and strengthens the soul more than a good bowl of chili.” Harry James (1916-1983) band leader and trumpeter.

Yes, chili is a comfort food. Have you noticed that everyone has their own idea of what makes a perfect chili?  Some like it red, others white, Texans like it so hot it’s nearly indigestible! I am going to call my version high protein because it has 35 grams of protein per serving. I started making this chili when my son wrestled in high school. On the days he had to restrict his caloric intake for weight loss, a bowl of this would help him meet his protein needs. This chili recipe comes from the Raleigh News and Observer and was titled “Black Dog’s Chicken Chili”.  I have made a few adjustments to the original recipe.


2 pounds boneless skinless chicken, cut in 1/2 inch cubes

2 tablespoons canola oil

1 medium onion, chopped

1 green pepper, chopped

4 cloves of garlic, minced

2 cups canned cannellini beans, drained

1 cup chicken stock

1 teaspoon salt

1/2 teaspoon pepper

1/4 teaspoon cayenne pepper

1/2 bunch cilantro

1 (14.5 ounce) can stewed tomatoes

2 tablespoons chili powder

1 tablespoon cumin

1/2 teaspoon oregano

1/4 cup sun-dried tomatoes, chopped


In a large Dutch oven, saute chicken in oil for 5 minutes. Add onion, green pepper, and garlic and continue to cook until chicken is lightly browned. Add remaining ingredients and bring to a boil. Reduce heat to low and simmer at least 30 minutes. Serve with sour cream or Cheddar cheese.  Makes  6 servings

NUTRITION INFORMATION (without sour cream and Cheddar cheese)

358 calories, 7 grams fat, 1 gram saturated fat, 42 grams carbohydrate, 35 grams protein, 55 mg cholesterol, 2441 mg sodium, 8 grams dietary fiber

Please share your idea of what makes the perfect chili.

Pumpkin Bread That Gives You Bragging Rights

Pumpkin Bread The temperature has finally dropped to below 70 degrees in Wilmington  today putting me in the mood for some fall baking. Pumpkin bread sounds just right and I would love to share one of my favorite recipes with you. It comes from a very old publication (I hate to date myself so forgive me for leaving out the year) on Food and Nutrition by the U.S. Department of Agriculture.

For having only 200 calories per slice, this pumpkin bread is both moist and rich. It is low in saturated fat and a good source of vitamin A.  I especially like this recipe because it makes 2 loaves (you can eat one and give the other to a friend) and as the bread bakes it will leave your home smelling like an award winning bakery.


Pumpkin Bread

Total Time
Yields 2 loafs, 32 slices




    • 4 cups unsifted flour
    • 3 cups sugar
    • 2 teaspoons baking soda
    • 1-1/2 teaspoons salt
    • 1 teaspoon baking powder
    • 1 teaspoon cinnamon
    • 1 teaspoon nutmeg
    • 1/2 teaspoon cloves
    • 1/4 teaspoon ginger
    • 1- 16 oz. can pumpkin
    • 1 cup oil (I use canola)
    • 4 eggs
    • 2/3 cup water



    1. Preheat oven to 350Degrees F.

    2.Grease two 9- by 5- by 3-inch loaf pans.

    3. Mix dry imgredients thoroughly in a large bowl.

    4. Beat pumpkin, oil, eggs, and water together. Add to dry ingredients. Stir just until dry ingredients are moistened. Do not overmix.

    5. Pour one-half of the batter into each loaf pan.

    6. Bake 1 to 1 -1/4 hours or until toothpick inserted in center of loaf comes out clean.

    7. Cool on rack. remove from pans after 10 minutes.


    Recipe Notes


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    Nutrition Information per slice: 206 calories, 32 g carbohydrate, 2 g protein, 8 g fat, 1 g saturated fat, 0 trans fat, 26 mg cholesterol, 244 mg sodium, 1 g dietary fiber

    I hope you enjoy this as much as my family has.

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