30 Minute Chili

Chili

Ingredients:

  • 1 tablespoon vegetable oil
  • 3 onions, chopped
  • 1 carrot, chopped
  • 1 tablespoon minced jalapeño pepper (fresh or canned)
  • 2 cloves garlic, minced
  • 3-4 teaspoons chili powder
  • 1 teaspoon ground cumin
  • 1 28-oz. can and 1 14-oz. can tomatoes, chopped with their juice
  • 1 teaspoon brown sugar
  • 2 15-oz. cans red kidney beans, drained and rinsed
  • 1/3 cup fine- or medium-grain bulgur
  • 1/2 cup low-fat yogurt
  • 1/3 cup chopped scallions
  • 1/4 cup chopped parsley or cilantro

Method:

In a Dutch oven or a large saucepan, heat oil over medium heat. Add onions, carrots, jalapeños, garlic, chili powder and cumin. Saute for five to seven minutes or until the onions and carrots are soft. Add tomatoes with their juice and sugar and cook for five minutes over high heat. Stir in beans and bulgur and reduce heat to low. Simmer the chili, uncovered, for 15 minutes or until thickened. Serve with yogurt, scallions and cilantro or parsley on the side.

Yield: 4 servings

Nutritional Information per Serving (8 oz.):

  • Calories: 412
  • Fat: 6 grams (13% of calories)
  • Cholesterol: 2 milligrams
  • Sodium: 810 milligrams