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Jalapeño-Lime Chicken
Learn how to make authentic Southwestern foods by following our easy-to-cook recipes that will help to spice up your next meal.
Spicy Vegetable Chili
Yield: Makes 4 servings
Wheat berries are whole, unprocessed kernels of wheat that add a slight crunch to the chili, in addition to a good amount of protein and B vitamins.
Ingredients:
1/2
cup uncooked wheat berries
1
large onion, chopped
1/2
green bell pepper, chopped
1/2
yellow or red bell pepper, chopped
2
stalks celery, sliced
3
cloves garlic, minced
1
can (14-1/2 ounces) chopped tomatoes
1
can (15 ounces) red kidney beans, rinsed and drained
1
can (15 ounces) chickpeas (garbanzo beans), rinsed and drained
3/4
cup raisins
1/2
cup water
1
tablespoon chili seasoning blend or chili powder
1
teaspoon dried oregano leaves
1
tablespoon chopped fresh parsley
1-1/2
teaspoons hot pepper sauce
Preparation:
1.
Place wheat berries in small saucepan and cover with 2 cups water; let soak overnight. Bring to a boil over high heat. Reduce heat to low; cover and cook 45 minutes to 1 hour or until wheat berries are tender. Drain; set aside.
2.
Spray large skillet or saucepan with nonstick cooking spray; heat over medium heat. Add onion; cover and cook 5 minutes. Add bell peppers, celery and garlic; cover and cook 5 minutes, stirring occasionally.
3.
Add tomatoes, kidney beans, chickpeas, raisins, 1/2 cup water, chili seasoning, oregano and wheat berries to skillet; mix well. Bring to a boil over high heat. Reduce heat to low; simmer 25 to 30 minutes, stirring occasionally. Just before serving, stir in parsley and hot pepper sauce. Garnish, if desired.
Nutritional Information:
| Serving Size: | |
| Sodium | 711 mg |
| Protein | 19 g |
| Fiber | 18 g |
| Carbohydrate | 86 g |
| Saturated Fat | <1 g |
| Total Fat | 4 g |
| Calories from Fat | 8 % |
| Calories | 409 |
Dietary Exchange:
| Vegetable | 2 |
| Fruit | 1-1/2 |
| Starch | 3 |
This recipe appears in:
Mexican
