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ollieseh



Joined: 07 Apr 2008
Total Posts: 264

PostPosted: Mon Jan 10, 2011 4:16 pm    Post subject: Could you assess this recipe pleaase? Reply with quote

I am wondering if you could help me with the nutritional info of this recipe. If you would suggest any changes that would be great too! I am interested in serving size, calories, protein, fat, fiber, etc..

Vegetarian Chili

Saute n a little olive oil until soft
1 large onion
1 red pepper
1 green pepper
4 stalks of celery

Add (add spices according to your taste)
1 tsp chipotle chili powder - I added extra cause I like it hot
2 - 3 Tbs. chili powder
1 -2 tsp. cumin
1 tsp. smoked paprika

Add
8 cups of fresh or canned diced tomatoes
1 butternut squash diced
2 lbs of beans (I used an assortment of black, kidney, chickpeas, navy and pinto beans - I buy them cooked and frozen and they are cheap and easier to use than canned)
3 cups veggie broth
3/4 cup of bulgur (barley would work too - it gives the chili a meaty texture)

I let this simmer away for an hour or so - make sure the butternut squash is cooked through - the bulgur only takes 15 min..
It is delicious and makes about 5 - 6 quarts so use a big pot.
I have frozen it in serving size containers so its easy to take for lunch!!

Thanks for the help!

Patty -
"Seeds of discouragement cannot grow in a grateful heart."
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DietitianConsult
Site Admin


Joined: 20 Jul 2004
Total Posts: 1989

PostPosted: Fri Jan 14, 2011 1:13 am    Post subject: Reply with quote

Hi Patty,

This chili sounds delicious! I may have to try it myself Smile I've never used butternut squash in chili before. For starters, this is a very healthy recipe. Based on the ingredients, it has all the makings of a very diet-friendly, budget-friendly meal! I don't have much to offer in regards to this recipe for changes, as long as your using low sodium canned tomatoes and vegetable broth, it's pretty much the perfect balance of fiber and protein. If you have any other recipes that you're interested in making more healthy, I'd be happy to take a look at them and offer some calorie-cutting suggestions.

As far as the nutritionals of this fabulous meal, my estimate of what one serving would provide would be:

1 serving = 1 cup (that's what I used to break it down)

Calories: 97 (awesome!)
Fat: 0.4g
Sodium: 63mg (so low!)
Carbohydrate: 20g
Fiber: 6.3g (counts as an excellent source of fiber!)
Protein: 5g (not too shabby at all Smile

While this is an estimate (I counted this amount as making 5.5 quarts, or 22 cups and figured it out that way). Either way, this is an awesome meal for anytime of year. You've got me craving some veggie chili tonight!

Keep the recipes coming and if there's any that you want calorie makeovers on, head them over my way!

Meghan

Meghan McCarron,MS,RD,LDN
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ollieseh



Joined: 07 Apr 2008
Total Posts: 264

PostPosted: Fri Jan 14, 2011 4:43 pm    Post subject: Reply with quote

Meghan,
Thanks so much!!
My whole family loves this chili and it freezes really well too!
I did find that I added more of the chipoltle chili powder and chili powder after it was refrigerated for a couple of days!!
I will fire off a few more recipes for you to take a look at Very Happy
Thanks again!!

Patty -
"Seeds of discouragement cannot grow in a grateful heart."
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