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Vegetable Chili - Dietitian's Choice Recipe
Vegetable Chili - Dietitian's Choice Recipe

Category: Casserole/Chili/Stew | Serves: 5

(104 ratings)

Nutrition Information:
Calories: 215
Protein: 10 g
Carbs: 37 g
Fat: 4 g
Saturated Fat: 1 g
Sodium: 636 mg
Fiber: 7 g

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Hearty vegetable chili is the solution to satisfy your hunger on a chilly day! This recipe adds bulgur for a tasty twist.
Ingredients:
1 Tbsp vegetable oil
1/4 cup diced fresh green peppers
1/2 cup diced onions
1 Tbsp chili powder
2 tsp cumin
1/2 tsp granulated garlic
1/4 tsp onion powder
1 1/2 tsp red hot sauce (optional)
1 Tbsp brown sugar, firmly packed
1 1/2 cups canned crushed tomatoes
1/4 cup canned diced tomatoes, drained, rinsed
2 cups canned kidney beans, drained, rinsed
1/4 cup plus 2 Tbsp bulgur wheat
1 cup water
1/2 cup lowfat plain yogurt
1/2 cup plus 2 Tbsp lowfat cheddar cheese, shredded
Directions:
1 In a large sauce pan, heat oil over medium heat until hot.
2 Add peppers; saute over medium heat for 3 minutes until tender.
3 Add onions; saute for 2 minutes until translucent.
4 Combine chili powder, cumin, garlic, onion powder, hot sauce, brown sugar, crushed tomato, and diced tomatoes.
5 Add tomato mixture to cooked vegetables and simmer, uncovered, for 10 minutes.
6 Mix in kidney beans, bulgur wheat, water. Simmer 15 min., uncovered.
7 Blend in yogurt; stir. Sprinkle 2 Tbsp of cheddar cheese over each serving. Serving Size: 1 cup.
8 ENJOY!

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Meghan Tiernan (MS, RD, LDN) is a registered dietitian with a passion for helping others achieve a healthy lifestyle. She strives to help others learn the most nutritious way to eat, in order to achieve good health.
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