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August 23, 2004
Spicy Garden Chili
1 tablespoon olive oil
1 1/2 cups chopped onion
1 cup chopped green bell pepper
1 cup chopped mushrooms
3 tablespoons minced seeded jalapeño pepper
2 tablespoons chili powder
2 tablespoons chopped fresh oregano
1 teaspoon ground cumin
2 cups water
1/2 cup uncooked bulgur or cracked wheat
2 (14.5-ounce) cans diced tomatoes, undrained
1 (10 3/4-ounce) can tomato purée
1 cup frozen whole-kernel corn
1 (16-ounce) can cannellini beans or other white beans, drained
1 (16-ounce) can red beans, drained
9 tablespoons (2 1/4 ounces) shredded Monterey Jack cheese with jalapeño peppers
9 tablespoons (2 1/4 ounces) shredded reduced-fat sharp cheddar cheese
9 tablespoons low-fat sour cream
Heat oil in a Dutch oven over medium-high heat. Add onion and next 6 ingredients (onion through cumin); sauté 3 minutes. Stir in water, bulgur, tomatoes, and tomato purée; bring to a boil. Reduce heat; simmer 30 minutes or until tender. Stir in corn and beans; cook 5 minutes. Ladle chili into each of 9 bowls; top with cheeses and sour cream.
Yield: 9 servings (serving size: 1 cup chili, 1 tablespoon monterey jack cheese, 1 tablespoon cheddar cheese and 1 tablespoon sour cream)
CALORIES 267 (29% from fat); FAT 8.6g (sat 3.7g, mono 3g, poly 1.2g); PROTEIN 13.4g; CARB 38.2g; FIBER 7g; CHOL 16mg; IRON 3.9mg; SODIUM 520mg; CALC 206mg
Posted by carcharhinid at August 23, 2004 09:03 PM
Comments
i have made variations of this recipe mostly. it's a good base to start with. jon and i dubbed our version "chew" because it's more like chili-stew. i usually omit the bulgur or cracked wheat, mainly because they never have it at regular grocery stores. we also add carrots, black beans, kidney beans, and celery to give it more body.
Posted by: jen at August 23, 2004 09:09 PM