s QUICK VEGETARIAN CHILI WITH AVOCADO SALSA *** s   



Yields: 0


Ingredients


 
Instructions
Instructions:
***
2-22-08 very good, we used regular salsa
***




2 teaspoons canola oil
1 cup chopped onion
1 cup chopped red bell pepper
2 teaspoons chili powder
1 teaspoon ground cumin
1 teaspoon dried oregano
3 garlic cloves, minced
1 (4.5-ounce) can chopped green chiles
2/3 cup uncooked quick-cooking barley
1/4 cup water
1 (15-ounce) can black beans, drained
1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
1 (14 1/2-ounce) can vegetable broth
3 tablespoons chopped fresh cilantro
6 tablespoons reduced-fat sour cream
6 lime wedges
18 baked tortilla chips
Avocado Salsa

Heat the oil in a Dutch oven over medium-high heat. Add onion and bell
pepper; sautT 3 minutes. Add chili powder and next 4 ingredients
(chili powder through green chiles); cook 1 minute. Stir in barley and
next 4 ingredients (barley through broth); bring to a boil. Cover,
reduce heat, and simmer for 20 minutes or until barley is tender. Stir
in cilantro. Serve with sour cream, lime wedges, chips, and Avocado
Salsa.
Note: Store chili in an airtight container in the refrigerator for up
to 2 days.

(Totals include Avocado Salsa)

Yield: 6 servings (serving size: 1 cup chili, 1 tablespoon sour
cream, 1 lime wedge, 3 chips, and and about 2 1/2 tablespoons avocado
salsa)

CALORIES 313 (29% from fat); FAT 10.1g (sat 2.2g,mono 4.8g,poly 1.6g);
PROTEIN 9.6g; CHOLESTEROL 6mg; CALCIUM 100mg; SODIUM 814mg; FIBER
9.5g; IRON 3.4mg; CARBOHYDRATE 50.4g

Cooking Light, MARCH 2002

Avocado Salsa


This recipe goes with Quick Vegetarian Chili with Avocado Salsa


1/2 cup finely chopped peeled avocado
1/3 cup chopped seeded tomato
2 tablespoons finely chopped onion
1 tablespoon finely chopped seeded jalapeħo pepper
1 tablespoon chopped fresh cilantro
1 tablespoon fresh lime juice
1/8 teaspoon salt

Combine all ingredients; toss mixture gently. Serve salsa immediately.


Yield: 1 cup (serving size: about 2 1/2 tablespoons)

CALORIES 59 (79% from fat); FAT 5.2g (sat 0.8g,mono 3.2g,poly 0.7g);
PROTEIN 0.8g; CHOLESTEROL 0.0mg; CALCIUM 6mg; SODIUM 54mg; FIBER 1.9g;
IRON 0.5mg; CARBOHYDRATE 3.7g

Cooking Light, MARCH 2002

Notes:

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