CHUNKY MEATLESS CHILI
Makes approximately 6 2-cup servings (Vegetarian Recipes)
• 1 medium green pepper, chopped • 1 medium onion, chopped • 3 garlic cloves, minced (optional) • 3 1/2 cups canned tomatoes, undrained, chopped • 1 can kidney beans, undrained • 1 can Black-eyed Peas, undrained • 1 can whole kernel corn, drained • 1 cup water • 1 cup uncooked rice • 1-2 tablespoons chili powder • 1 1/2 teaspoons ground cumin (optional)
1. Grease or spray a 3-quart saucepan and sauté green pepper, onion, and garlic over medium-high heat for 5 minutes until tender.
2. Add and blend in the tomatoes, kidney beans, black-eyed peas, corn, water, rice, chili powder, and cumin.
3. Bring to a boil, reduce heat, cover, and simmer 30 minutes, stirring occasionally. When serving, may be garnished with lowfat sour cream or plain yogurt, chopped onions, and/or lowfat shredded cheese.
Nutrition Information per serving: Calories 313 Calories from Fat 11 Total Fat 1.3 g Saturated Fat .2 g Cholesterol 0 mg Sodium 968 mg Total Carbohydrate 65 g Dietary Fiber 10 g Sugar 8 g Protein 12 g Vitamin A 156 RE Vitamin C 38 mg Calcium 85 mg Iron 4.6 mg
Food & Nutrition Service, USDA Recipe provided by Taste of Home Magazine
|