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Open Up A Few Cans To Make A Delicious Low-Fat Vegetarian Chile

Merri Lou Dobler Correspondent

Five years ago, drumming instructor Rusty Knorr picked up John Robbins’ “Diet for a New America” and decided to become a vegetarian.

Knorr, manager of the Moon Shadow music store in Spokane, threw out all animal products, including eggs, dairy and fish.

“I changed my diet 180 degrees,” he says.

Eating became simplified, with Knorr concentrating on his musical talents. Spaghetti, burritos and vegetarian burgers became mainstays as Knorr worked by day and played drums six nights a week.

Knorr’s main focus with drums is African and Afro-Cuban music. To hear him talk about drumming is to know that music is his passion in life.

Cooking may be your passion, and yet you can make comparisons between drumming and cooking.

Both require your complete attention and get you out of your head and into your hands. Both crafts are creative processes, with an end result that you, and others, can appreciate.

Both get better the more you practice. I can attest to this, being an experienced cook and a beginning drummer.

While he may be too busy playing music to enjoy cooking, Knorr shares a wonderfully easy recipe developed by his girlfriend, Julie Neff. It’s become a favorite of his, and may become one of yours, too.

Open a few cans of beans and you’re on the way to making a vegetarian chili. Fat content is only 4 percent, and dietary fiber is more than 13 grams.

This entree cooks up so fast you’ll have a whole evening free to practice your favorite musical instrument. Encore!

Vegetarian Three-Bean Chili

From Julie Neff, Bellingham

1 (15-ounce) can small white beans

1 (15-ounce) can red or kidney beans

1 (15-ounce) can black beans

1 (14-ounce) can chopped whole tomatoes

1 (1.5 ounce) package chili or taco seasoning mix

1 tablespoon cornstarch

Chopped onions or green peppers, optional

1 (8-ounce) can whole kernel corn, optional

Combine cans of undrained beans and rest of ingredients in pan. Heat to boiling on stove top. Reduce heat and simmer until ready to serve.

Yield: 4-6 servings.

Nutrition information per serving: 213 calories, 1 gram fat (4 percent fat calories), no cholesterol, 1293 milligrams sodium, 48 grams carbohydrate, 14 grams protein.

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