Hearty Vegetable Chili
Updating this favorite dish by replacing the canned soup with orange juice concentrate gives it a fresh flavor and cuts the fat from 11 to 3 grams.
Recipe Ingredients
One 15-ounce can of black beans
One 8-ounce can of tomato sauce, no salt added
One 15-ounce can light red kidney beans
One 15-ounce can diced tomatoes
One 15-ounce can great northern beans
1 teaspoon granulated sugar
1 teaspoon minced garlic
1 tablespoon chili powder
1 /2 teaspoon dried basil leaves
2 cups whole grain brown rice, cooked
1 medium size green bell pepper, chopped
1 /2 cup chopped onion
2 cups cooked rice
Recipe Directions
Drain the cans of beans.
Combine black beans, tomato sauce, kidney beans, diced tomatoes, northern beans, sugar, garlic, chili powder, pepper and onion in a large saucepan. Stir in one cup of water and bring to a boil. Simmer covered for 15 minutes.
In each serving bowl mix in 1 /2 cup of cooked rice.
Note: This low-fat, low cholesterol, high fiber chili has a short preparation time and will be enjoyed by all.
Recipe makes four servings.
Nutritional information per serving: Calories: 100, Protein: 5g, Carbohydrates: 19g, Fat: 1g, Fiber: 4g, Sodium: 45mg
