Vegetarian Chili with Corn Muffin
|Olive oil/Vegetable oil||1 Teaspoon|
|Diced onion||1⁄4 Cup (4 tbs)|
|Diced green bell pepper||1⁄4 Cup (4 tbs)|
|Garlic||2 Clove (10 gm), minced|
|Baked beans||8 Ounce, canned|
|Canned italian tomatoes||1⁄4 Cup (4 tbs), seeded, chopped|
|Chopped cilantro/Fresh italian flat leaf parsley||1 Tablespoon|
|Corn muffin||1 , quartered, toasted|
|Monterey jack cheese/Cheddar cheese||1 Ounce, shredded, divided|
1) In a skillet, heat oil. Add in onion, bell pepper, chili pepper and garlic. Saute over medium flame for about a minute. Keep stirring until the ingredients become tender.
2) Add in beans, tomatoes and cilantro or parsley. Cook for about 2 minutes until all the ingredients are heated through.
3) Take two serving plates. Arrange two corn muffin quarters each in the centre of the plates.
4) Spoon half of the bean mixture in each plate and sprinkle with equal amounts of grated cheese.
Calories 108 Calories from Fat 41
% Daily Value*
Total Fat 5 g7.5%
Saturated Fat 1.6 g8.2%
Trans Fat 0 g
Cholesterol 11.7 mg3.9%
Sodium 107.3 mg4.5%
Total Carbohydrates 12 g3.9%
Dietary Fiber 2.8 g11.1%
Sugars 2.8 g
Protein 5 g10.7%
Vitamin A 9.4% Vitamin C 18%
Calcium 6.6% Iron 2.4%
*Based on a 2000 Calorie diet