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Glazed Maple Acorn Squash
Contrary to popular belief, Southern cuisine does not have to involve frying everything (but it helps in many cases). Learn the secrets of country cooking with our Southern recipes. Y'all enjoy.
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
1
medium onion, chopped
2
stalks celery, diced
1
carrot, diced
3
cloves garlic, minced
2
cans (about 15 ounces each) Great Northern beans, rinsed and drained
1-1/2
cups water
1
cup frozen corn
1
can (6 ounces) tomato paste
1
can (4 ounces) diced mild green chiles, undrained
1
tablespoon chili powder
2
teaspoons dried oregano
1
teaspoon salt
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 |
This recipe appears in:
Southwestern
