[Healthy_Recipes_For_Diabetic_Friends] Mediterranean Chili - 30g Carbs, 8g Fiber

 

Mediterranean Chili - 30g Carbs, 8g Fiber

From: www.diabetesselfmanagement.com

1 Tbsp olive oil
1/2 cup chopped onion
2 bell peppers, coarsely chopped (1 green and 1 yellow)
4 cloves garlic, minced
1 (16 oz can) no-salt-added chickpeas, drained
1 (14 1/2 oz can) no-salt-added stewed tomatoes, undrained
1 cup low-sodium vegetable juice
1/4 tsp crushed red pepper flakes
1/2 cup (2 oz) crumbled reduced-fat feta cheese
1/4 cup chopped fresh basil

Heat oil in large saucepan over medium heat. Add onion; cook 5 minutes, stirring occasionally. Add bell peppers and garlic; cook 5 minutes, stirring occasionally.

Stir in chickpeas, tomatoes with their juices, vegetable juice, and red pepper flakes; bring to a boil over high heat. Reduce heat to low; simmer, uncovered, 12 minutes or until vegetables are tender.

Ladle into shallow bowls; top with feta cheese and basil.

Servings: 5
Serving size: 1 cup
Nutrition per Serving: 185 Calories, 5g Fat, 2g Saturated Fat, 4mg Cholesterol, 340mg Sodium, 30g Carbs, 8g Fiber, 9g Protein

Exchanges per serving: 2 Bread/Starch, 1 Fat

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Posted by: chefgloria1030@yahoo.com

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