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Recipe

Food, Family & Fun

A Seasonal Guide to Healthy Eating
Commemorating 50 years of School Lunch

 

Vegetable Chili

30 minutes
Serves: 5

Ingredients

  • 1 Tbsp vegetable oil
  • 1/4 cup fresh green peppers, diced
  • 1/2 cup onions, diced
  • 1 Tbsp chili powder
  • 2 tsp cumin
  • 1/2 tsp granulated garlic
  • 1/4 tsp onion powder
  • 1-1/2 cups canned crushed tomatoes
  • 1/4 cup canned diced tomatoes, drained
  • 2 cup canned kidney beans, drained, rinsed
  • 1/4 cup plus 2 Tbsp bulgur wheat, (No. 3 size)
  • 1 cup water
  • 1/2 cup lowfat plain yogurt
  • 1/2 cup plus 2 Tbsp lowfat cheddar cheese, shredded

1. In a large sauce pan, heat oil over medium heat until hot.

2. Add peppers and sauté over medium heat for 3 minutes until tender.

3. Add onions and sauté for 2 minutes until translucent.

4. In a small bowl, combinechili powder, cumin, garlic, onion powder, red hot sauce (optional), brown sugar, crushed tomato, and diced tomatoes.

5. Add tomato mixture to cooked vegetables and simmer, uncovered, for 10 minutes.

6. Mix in kidney beans, bulgur wheat, and water. Simmer, uncovered, for 15 minutes.

7. Blend in yogurt and stir to blend.

8. Sprinkle 2 Tbsp of cheddar cheese over each serving.

Nutrients per serving
1 piece

  • Calories 215
  • Saturated fat 0.8 g
  • Iron 2.7 mg
  • Protein 10 g
  • Cholesterol 1 mg
  • Calcium 104 mg
  • Carbohydrate 37 g
  • Vitamin A 118 RE
  • Sodium 636 g
  • Total Fat 4.1 g
  • Vitamin C 24 mg
  • Dietary Fiber 7 g

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This winter, take your child to a public library. Take out a book about kids and gardening. Look for seed catalogues. Start planning your indoor or outdoor garden—for the spring.

 

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This page originally published as part of the electronic Gourmet Guide between 1995 and 1999.

Copyright © 1994-2008, Forkmedia LLC. All rights reserved.

 
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