Chunky Vegetable Chili
Yield: Makes 8 servings
This heart-healthy chili substitutes fiber-rich beans and beta-carotene-rich vegetables for high fat meat.
Ingredients:
2
tablespoons vegetable oil
2
cans (about 15 ounces each) Great Northern beans, rinsed and drained
1
can (6 ounces) tomato paste
1
can (4 ounces) diced mild green chiles, undrained
Preparation:
1.
Heat oil in large skillet over medium-high heat until hot. Add onion, celery, carrot and garlic; cook 5 minutes or until vegetables are tender, stirring occasionally.
2.
Stir beans, water, corn, tomato paste, chiles, chili powder, oregano and salt into skillet. Reduce heat to medium-low. Simmer 20 minutes, stirring occasionally. Garnish with cilantro, if desired.
Nutritional Information:
|
Serving Size:
|
| Sodium |
753 mg |
| Protein |
10 g |
| Fiber |
3 g |
| Carbohydrate |
36 g |
| Saturated Fat |
trace g |
| Total Fat |
4 g |
| Calories from Fat |
17 % |
| Calories |
210 |
Dietary Exchange:
| Fat |
1 |
| Vegetable |
2 |
| Starch |
1-1/2 |