Friday, September 4, 2009

{soups-salads-and-salad-dressings} Spicy Vegetable Chili

 

Spicy Vegetable Chili
Healthy Cooking
October/November '09 issue
Page:62


"This chili makes a great comforting meal on cool autumn nights. I love dipping oat bran bread into it." Nancy Zimmerman - Cape May Court House, New Jersey

SERVINGS: 8
CATEGORY: Low Fat
METHOD:
TIME: Prep: 25 min. Cook: 35 min.

Ingredients:
1 medium onion, chopped
1 medium carrot, thinly sliced
1 medium green pepper, chopped
1/2 pound sliced fresh mushrooms
1 small zucchini, sliced
1 tablespoon olive oil
4 garlic cloves, minced
1 can (28 ounces) diced tomatoes, undrained
2 cans (16 ounces each) kidney beans, rinsed and drained
2 cans (8 ounces each) no-salt-added tomato sauce
1 can (4 ounces) chopped green chilies
3 tablespoons chili powder
3 teaspoons dried oregano
2 teaspoons ground cumin
2 teaspoons paprika
1/4 teaspoon crushed red pepper flakes
1 tablespoon white wine vinegar
Minced fresh cilantro and fat-free sour cream, optional

Directions:
In a Dutch oven, saute the onion, carrot, pepper, mushrooms and zucchini in oil until tender. Add garlic; cook 1 minute longer.
   Add the tomatoes, beans, tomato sauce, green chilies and seasonings. Bring to a boil. Reduce heat; simmer, uncovered, for 35 minutes, stirring occasionally.
    Stir in vinegar. Serve in soup bowls; garnish each with cilantro and sour cream if desired. Yield: 8 servings (2 quarts).

 

Nutrition Facts
One serving:1 cup (calculated without sour cream)
Calories: 195 Fat:3 g Saturated Fat:0 g Cholesterol:0 mg Sodium:423 mg Carbohydrate:35 g Fiber:11 g Protein:10 g
Diabetic Exchange:
2 starch, 1 very lean meat.

 

 

 
 
 

            Beth Layman  :)


GH:Anna,Robert & Robin Scorpio(Drake) Fan Forever
My Scorpio-Devane-Drake Clan

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