Friday, May 26, 2017

[Healthy_Recipes_For_Diabetic_Friends] Vegetarian Chili with Brown Rice - 23g Carbs, 5g Fiber


Vegetarian Chili with Brown Rice - 23g Carbs, 5g Fiber


1 teaspoon canola oil
1 onion, chopped
1 green bell pepper, diced
1 red bell pepper, diced
1 stalk celery, diced
1 jalapeno pepper,* minced
1 clove garlic, minced
2 cups fat-free vegetable broth
1 can (about 14 oz) no-salt-added diced tomatoes
1 cup cooked brown rice
1 cup no-salt-added canned pinto beans, rinsed and drained
1/2 tsp dried oregano
1/2 tsp chipotle chili powder
1/2 tsp salt
1/4 tsp black pepper
1/4 tsp ground cumin
6 Tbsp shredded reduced-fat Cheddar cheese

Heat oil in large saucepan over medium-high heat. Add onion, bell peppers, celery, jalapeño, and garlic; cook and stir 7 minutes.

Add broth, tomatoes, rice, beans, oregano, chili powder, salt, black pepper, and cumin. Bring to a boil over high heat. Reduce heat to medium; cover and cook 15 minutes or until vegetables are tender. Uncover; cook 10 minutes or until thickened.

Ladle chili into bowls; top each serving with 1 tablespoon cheese.

*Jalapeño peppers can sting and irritate the skin, so wear rubber gloves when handling peppers and do not touch your eyes.

Servings: 6
Serving size: 1 1/4 cups
Nutrition per Serving: 137 Calories,3g Fat, 1g Saturated Fat, 5mg Cholesterol, 378mg Sodium, 23g Carbs, 5g Fiber, 6g Protein

Exchanges per serving: 1 1/2 Bread/Starch, 1/2 Fat


Posted by:
Reply via web post Reply to sender Reply to group Start a New Topic Messages in this topic (1)

Have you tried the highest rated email app?
With 4.5 stars in iTunes, the Yahoo Mail app is the highest rated email app on the market. What are you waiting for? Now you can access all your inboxes (Gmail, Outlook, AOL and more) in one place. Never delete an email again with 1000GB of free cloud storage.