Spicy Vegetable Chili
|Vegetable cooking spray||1|
|Vegetable oil||2 Teaspoon|
|Thinly sliced carrot||1 Cup (16 tbs)|
|Chopped onion||1 Cup (16 tbs)|
|Chopped green pepper||1⁄2 Cup (8 tbs)|
|Garlic||3 Clove (15 gm), minced|
|Peeled cubed red potato||2 Cup (32 tbs)|
|Canned no salt added beef broth||1 Cup (16 tbs), undiluted|
|Water||1 Cup (16 tbs)|
|Frozen whole kernel corn||1 Cup (16 tbs), thawed|
|Chunky salsa||1 Cup (16 tbs) (Use Commercial Variety)|
|Canned no salt added tomato sauce||15 Ounce (1 Can)|
|Chili powder||1 1⁄2 Tablespoon|
|Ground cumin||3⁄4 Teaspoon|
|Canned red kidney beans||15 Ounce, drained (1 Can)|
|Shredded reduced fat cheddar cheese||2 Ounce (1/2 Cup)|
Coat a large Dutch oven with cooking spray; add oil, and place over medium-high heat until hot.
Add carrot, 1 cup onion, green pepper, and garlic; saute until tender.
Add potato and next 8 ingredients; bring to a boil.
Reduce heat; simmer, uncovered, 30 minutes.
Cover and simmer an additional 30 minutes or until potato is tender.
Add beans, and cook, uncovered, an additional 5 minutes.
Spoon chili into individual serving bowls; sprinkle each serving with 1 tablespoon cheese.
If desired, top with sour cream and green onions.
Serving size: Complete recipe
Calories 1646 Calories from Fat 277
% Daily Value*
Total Fat 31 g48.3%
Saturated Fat 9.7 g48.6%
Trans Fat 0 g
Cholesterol 31.8 mg10.6%
Sodium 5067 mg211.1%
Total Carbohydrates 286 g95.2%
Dietary Fiber 65 g260.2%
Sugars 57.9 g
Protein 69 g138.9%
Vitamin A 693% Vitamin C 284.2%
Calcium 104.7% Iron 100.5%
*Based on a 2000 Calorie diet