Vegetarian Chili with Brown Rice - 23g Carbs, 5g Fiber
From www.diabetesselfmanagement.com
1 teaspoon canola oil
1 onion, chopped
1 green bell pepper, diced
1 red bell pepper, diced
1 stalk celery, diced
1 jalapeno pepper,* minced
1 clove garlic, minced
2 cups fat-free vegetable broth
1 can (about 14 oz) no-salt-added diced tomatoes
1 cup cooked brown rice
1 cup no-salt-added canned pinto beans, rinsed and drained
1/2 tsp dried oregano
1/2 tsp chipotle chili powder
1/2 tsp salt
1/4 tsp black pepper
1/4 tsp ground cumin
6 Tbsp shredded reduced-fat Cheddar cheese
Heat oil in large saucepan over medium-high heat. Add onion, bell peppers, celery, jalapeño, and garlic; cook and stir 7 minutes.
Add broth, tomatoes, rice, beans, oregano, chili powder, salt, black pepper, and cumin. Bring to a boil over high heat. Reduce heat to medium; cover and cook 15 minutes or until vegetables are tender. Uncover; cook 10 minutes or until thickened.
Ladle chili into bowls; top each serving with 1 tablespoon cheese.
*Jalapeño peppers can sting and irritate the skin, so wear rubber gloves when handling peppers and do not touch your eyes.
Servings: 6
Serving size: 1 1/4 cups
Nutrition per Serving: 137 Calories,3g Fat, 1g Saturated Fat, 5mg Cholesterol, 378mg Sodium, 23g Carbs, 5g Fiber, 6g Protein
Exchanges per serving: 1 1/2 Bread/Starch, 1/2 Fat
Posted by: chefgloria1030@yahoo.com
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