Half-Hour Chili Recipe

Ingredients

• 1 tablespoon canola oil
• 3 medium onions, chopped
• 1 carrot, chopped
• 1 tablespoon finely chopped jalapeño pepper
• 2 cloves garlic, finely chopped
• 1-2 tablespoons chili powder
• 1 teaspoon ground cumin
• 1 28-ounce can plus one 14-ounce can whole tomatoes, chopped, with juicesv
• 1 teaspoon brown sugarv
• 1/4 teaspoon salt
• 2 15-ounce cans red kidney beans, rinsed
• 1/3 cup bulgur (see Tip)
• 1/2 cup nonfat plain yogurt for garnish
• 1/3 cup chopped scallions for garnish
• 1/4 cup chopped fresh cilantro for garnish

Instructions

• 1. Heat oil in a Dutch oven over medium heat. Add onions, carrot, jalapeño, garlic, chili powder to taste and cumin. Cook, stirring often, until the onions and carrot are soft, 5 to 7 minutes.2. Add tomatoes with their juices, brown sugar and salt; cook for 5 minutes over high heat. Reduce heat to low; stir in beans and bulgur. Simmer until the chili is thickened, about 15 minutes.
• 3. Garnish with yogurt, scallions and cilantro, if desired.
• Per serving: 217 calories; 3 g fat (0 g sat, 2 g mono); 0 mg cholesterol; 40 g carbohydrate; 1 g added sugars; 10 g protein; 13 g fiber; 697 mg sodium; 854 mg potassium.
• Nutrition bonus: Vitamin A (48% daily value), Vitamin C (44% dv), Potassium (25% dv), Folate & Iron (24% dv), Magnesium (20% dv).
• Carbohydrate Servings: 2
• Exchanges: 2 starch, 1 vegetable, 1 lean meat