lisalewis@firstplace
December 5th, 2007, 06:18 AM
Serves 6
1 tablespoon olive oil
1 onion, chopped
1 carrot, thinly sliced
1 green pepper, chopped
8 ounces mushrooms, sliced
1 small zucchini, sliced
4 large cloves garlic, minced
1 28-ounce can tomatoes with juice, chopped
2 cups tomato sauce
1 4-ounce can green chili peppers, diced
4 cups cooked kidney, pinto, or black beans
3 tablespoons chili powder
1 tablespoon dried oregano
2 teaspoons ground cumin
2 teaspoons paprika
Red-pepper flakes (optional)
Chopped fresh cilantro (optional)
Nonfat sour cream or yogurt (optional)
Warm the oil in a large pot over medium heat. Add the onion, carrots, green peppers, mushrooms, zucchini, and garlic. Sauté for 20 minutes. Add the tomatoes with juice, tomato sauce, chili peppers, beans, chili powder, oregano, cumin, paprika and red pepper flakes. Simmer for at least 30 minutes; stir often to prevent burning. Add the cilantro to taste. Simmer briefly. Serve garnished with the sour cream or yogurt.
Exchanges: 1 1/2 Breads; 1/2 Lean Meat; 3 Vegetables; 1/2 Fat.
Nutritional Information Per Serving: 276 Calories; 5g Fat (13.8% calories from fat); 15g Protein; 50g Carbohydrate; 14g Dietary Fiber; 0mg Cholesterol; 555mg Sodium.
1 tablespoon olive oil
1 onion, chopped
1 carrot, thinly sliced
1 green pepper, chopped
8 ounces mushrooms, sliced
1 small zucchini, sliced
4 large cloves garlic, minced
1 28-ounce can tomatoes with juice, chopped
2 cups tomato sauce
1 4-ounce can green chili peppers, diced
4 cups cooked kidney, pinto, or black beans
3 tablespoons chili powder
1 tablespoon dried oregano
2 teaspoons ground cumin
2 teaspoons paprika
Red-pepper flakes (optional)
Chopped fresh cilantro (optional)
Nonfat sour cream or yogurt (optional)
Warm the oil in a large pot over medium heat. Add the onion, carrots, green peppers, mushrooms, zucchini, and garlic. Sauté for 20 minutes. Add the tomatoes with juice, tomato sauce, chili peppers, beans, chili powder, oregano, cumin, paprika and red pepper flakes. Simmer for at least 30 minutes; stir often to prevent burning. Add the cilantro to taste. Simmer briefly. Serve garnished with the sour cream or yogurt.
Exchanges: 1 1/2 Breads; 1/2 Lean Meat; 3 Vegetables; 1/2 Fat.
Nutritional Information Per Serving: 276 Calories; 5g Fat (13.8% calories from fat); 15g Protein; 50g Carbohydrate; 14g Dietary Fiber; 0mg Cholesterol; 555mg Sodium.