s QUICK VEGETARIAN CHILI WITH AVOCADO SALSA *** s |
Ingredients
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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: This recipe published with BigOven, and can be imported instantly by BigOven users. Download your free trial at www.bigoven.com. |
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