Amy’s Kitchen, Organic Foods

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Let there be Light

Nutrition ACtion

Trying to squeeze more beans into your diet? There's nothing easier than heating up a can of chili for a quick, hearty lunch or dinner

But when the label says Campbell's, Bush's, or Hormel, canned chili that's made with beef means double trouble: if the sodium (which typically hits 1,200 milligrams per cup) doesn't get you, the saturated fat (often 5 to 7 grams) will.

Your Get Out of Jail Free card: Amy's (meatless) Light in Sodium Organic Chili.

Amy cuts the sodium to 340 mg per cup-roughly half of what's in her regular Organic Chili. But the chili's red beans, onions, tofu, and bell peppers end up with the same kick, thanks to the garlic, jalape~o peppers, and spices. And the sat fat (1 gram) is barely there.

Whether you choose Medium or Spicy, you get all the benefits of beans: 7 grams of fiber, 13 grams of protein, and 15 to 25 percent of a day's vitamin A, vitamin C, -and iron in each cup of chili. And it's good to know that no pesticides ended up in the soil, in the water, or in you.

So make yourself a hearty salad of mixed greens and crispy vegetables (to cool your palate). Add a vegetable like corn on the cob. And set aside a bowl of mixed berries topped with a dollop of vanilla yogurt for dessert.

Anyone who thinks that beans have to be either bland or over-salted hasn't met Amy.

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