Diabetic Southwest Vegetable Chili
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
1 TBS Olive Oil, 1/2 cup chopped Onions1 cup RED bell Peppers4 cloves chopped Garlic1 (15 1/2 oz can) kidney Beans drained and rinsed2 1/4 OZ CANS Stewed Tomatoes, 1/2 CUP PLAIN Water1/2 cup carrots, shredded 1/4 tsp Chili powder)1 cup Zucchini, sliced 1/2 cup FROZEN, WHOLE KERNEL CORN RINSED2 medium GREEN ONIONS raw, SLICED1/2 CUP SALSA1/2 cup Brown Rice, long grain3/4 cup LOW FAT OR FAT FREE cheddar cheese, shredded1/2 Avocado
In large saucepan sprayed with nonstick vegetable cooking spray, over medium high heat add olive oil, onion, garlic and bell pepper. Cook 2-3 minutes.
Add beans, tomatoes, water, carrots, chili powder. Bring the mixture to a boil, reduce heat and simmer for 10 minutes
Add zucchini, corn and salsa and stir well.
Bring to a boil again and reduce heat slightly and simmer for 5 minutes or until vegetables are tender
Stir green onions into cooked rice and serve chili over rice
Top with cheese and sliced avocado.
Number of Servings: 4
Recipe submitted by SparkPeople user NHSTITCHER.
Add beans, tomatoes, water, carrots, chili powder. Bring the mixture to a boil, reduce heat and simmer for 10 minutes
Add zucchini, corn and salsa and stir well.
Bring to a boil again and reduce heat slightly and simmer for 5 minutes or until vegetables are tender
Stir green onions into cooked rice and serve chili over rice
Top with cheese and sliced avocado.
Number of Servings: 4
Recipe submitted by SparkPeople user NHSTITCHER.
Nutritional Info Amount Per Serving
- Calories: 329.2
- Total Fat: 9.5 g
- Cholesterol: 4.5 mg
- Sodium: 891.9 mg
- Total Carbs: 49.6 g
- Dietary Fiber: 13.6 g
- Protein: 15.6 g