Post by JJ Judkins on Feb 27, 2010 17:24:44 GMT -6
* Exported from MasterCook *
VEGETABLE CHILI
Recipe By :
Serving Size : 9 Preparation Time :0:00
Categories : Chili Diabetic
Main Dish Vegetables
Yahoo Group
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
INGREDIENTS
1 tablespoon canola oil
1 large onion -- chopped
1 clove garlic -- minced
2 tablespoons chili powder
2 teaspoons ground cumin
1 pound zucchini (2 medium) -- cut into 1/2-inch chunks
1/4 cup thinly sliced sun-dried tomatoes (not packed in oil)
1 1/2 tablespoons all-purpose flour
2 cans pinto beans -- (15-1/2 ounce) rinsed
2 cups vegetable broth
2 cups fresh corn kernels (from 4 ears) or frozen
1 can diced tomatoes -- (14-1/2 ounce)
1/3 cup chopped fresh cilantro
Freshly ground pepper to taste
DIRECTIONS
Heat oil in a Dutch oven over medium-high heat. Add onion and cook,
stirring, until golden, 2 to 3 minutes. Reduce heat to medium-low. Add
garlic, chili powder and cumin; cook, stirring constantly, until
fragrant, about 1 minute. Add zucchini and sun-dried tomatoes; cook,
stirring, for 2 minutes more.
Add flour and beans; cook, stirring, for 1 minute. Add broth, corn and
tomatoes. Bring to a boil, reduce heat to low and simmer, partially
covered, until the zucchini is tender 15 to 20 minutes. Stir in cilantro
and season with pepper.
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 216 Calories; 3g Fat (13.4% calories from fat); 11g Protein; 37g Carbohydrate; 12g Dietary Fiber; 1mg Cholesterol; 386mg Sodium. Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
VEGETABLE CHILI
Recipe By :
Serving Size : 9 Preparation Time :0:00
Categories : Chili Diabetic
Main Dish Vegetables
Yahoo Group
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
INGREDIENTS
1 tablespoon canola oil
1 large onion -- chopped
1 clove garlic -- minced
2 tablespoons chili powder
2 teaspoons ground cumin
1 pound zucchini (2 medium) -- cut into 1/2-inch chunks
1/4 cup thinly sliced sun-dried tomatoes (not packed in oil)
1 1/2 tablespoons all-purpose flour
2 cans pinto beans -- (15-1/2 ounce) rinsed
2 cups vegetable broth
2 cups fresh corn kernels (from 4 ears) or frozen
1 can diced tomatoes -- (14-1/2 ounce)
1/3 cup chopped fresh cilantro
Freshly ground pepper to taste
DIRECTIONS
Heat oil in a Dutch oven over medium-high heat. Add onion and cook,
stirring, until golden, 2 to 3 minutes. Reduce heat to medium-low. Add
garlic, chili powder and cumin; cook, stirring constantly, until
fragrant, about 1 minute. Add zucchini and sun-dried tomatoes; cook,
stirring, for 2 minutes more.
Add flour and beans; cook, stirring, for 1 minute. Add broth, corn and
tomatoes. Bring to a boil, reduce heat to low and simmer, partially
covered, until the zucchini is tender 15 to 20 minutes. Stir in cilantro
and season with pepper.
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 216 Calories; 3g Fat (13.4% calories from fat); 11g Protein; 37g Carbohydrate; 12g Dietary Fiber; 1mg Cholesterol; 386mg Sodium. Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0