Healthy Recipes: Half-Hour Chili

Năng suất: 6 servings, about 1 1/3 cups each

Khẩu phần: 6

Thời gian chuẩn bị: 15 minutes

Tổng thời gian: 30 minutes

Mô tả công thức:

This truly tasty half-hour vegetarian chili is made possible by using convenient canned beans and tomatoes (no pantry should be without them). Whole-grain bulgur adds another layer of toothsome texture and nutritional heft. This chili is relatively mild, so it’s a good crowd-pleaser. If you like it spicy, add extra chili powder or serve with hot sauce.

Thành phần công thức:

1. 1 tablespoon canola oil
2. 3 medium onions, chopped
3. 1 carrot, chopped
4. 1 tablespoon finely chopped jalapeño pepper
5. 2 cloves garlic, finely chopped
6. 1-2 tablespoons chili powder
7. 1 teaspoon ground cumin
8. 1 28-ounce can plus one 14-ounce can whole tomatoes, chopped, with juices
9. 1 teaspoon brown sugar
10. 1/4 teaspoon salt
11. 2 15-ounce cans red kidney beans, rinsed
12. 1/3 cup bulgur (see Note)
13. 1/2 cup nonfat plain yogurt for garnish
14. 1/3 cup chopped scallions for garnish
15. 1/4 cup chopped fresh cilantro for garnish

Các bước công thức:

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, 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.

Mẹo và ghi chú về công thức nấu ăn:

Note: Bulgur is made by parboiling, drying and coarsely grinding or cracking wheat berries. Don’t confuse bulgur with cracked wheat, which is simply that—cracked wheat. Since the parboiling step is skipped, cracked wheat must be cooked for up to an hour whereas bulgur simply needs a quick soak in hot water for most uses. Look for it in the natural-foods section of large supermarkets, near other grains, or online at kalustyans.com, buylebanese.com.

Công thức dinh dưỡng:

Mỗi khẩu phần: 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

Tiền thưởng dinh dưỡng: Vitamin A (49% daily value), Vitamin C (43% dv), Potassium (25% dv), Folate & Iron (24% dv), Magnesium (20% dv)

2 khẩu phần carbohydrate

Trao đổi: 2 starch, 1 vegetable, 1 lean meat