Veggie Chili - 33g Carbs, 10g Fiber
From: Healthy Calendar Diabetic Cooking by Lara Rondinelli, RD,
LDN, CDE, and Chef Jennifer Bucko
A tip from the authors: The beans and veggies in this dish make
it a great source of fiber with 10 grams per cup.
Save leftovers for a delicious lunch the next day.
Prep time: 15 minutes
Cook time: 35 minutes
Servings: 8
1 Tbsp canola oil
1 medium onion, chopped
4 carrots, sliced
1 green bell pepper, chopped
1 zucchini, chopped
2 garlic cloves, minced
1 Tbsp chili powder
1 (16 oz can) kidney beans, rinsed and drained
1 16 oz can) black beans, rinsed and drained
1 15 oz can) tomato sauce
2 (14.5 oz cans) no-salt-added diced tomatoes in juice
Heat oil in a large soup pot over medium-high heat.
Add onion and carrots and saute 5 minutes. Add green pepper and
zucchini and saute another 2 minutes.
Add garlic and saute 30 seconds. Add chili powder and all remaining ingredients; bring to a boil.
Cover, reduce heat, and simmer 30-35 minutes or until the vegetables
are tender.
Serves: 8
Serving Size: 1 cup
Nutrition per Serving:
179 Calories, 3g Total Fat, 0g Saturated Fat, 0mg Cholesterol,
492mg Sodium, 9g Protein, 33g Carbs, 10g Dietary Fiber
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