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
|
