Southwest Vegetarian Chili Recipe

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Ingredients:

Serving

1/4 cup chopped onion
1 garlic clove, minced
1/2-1 tsp chili powder
1 (10 oz) can diced tomatoes with mild green chilies
1/2 cup kidney bean, rinsed and drained
1/3 cup no-salt-added tomato sauce
1 tbsp shredded reduced-fat cheddar cheese (optional)
1 tbsp nonfat sour cream
1 tbsp sliced green onion

Directions:

In medium saucepan coated with cooking spray cook and stir onion and garlic over medium heat about 3 minutes or until tender.
Stir in chili powder. Cook and stir for 30 seconds. Add undrained tomatoes, beans and tomato sauce. Bring to boiling. Reduce heat. Simmer, uncovered, for 3 to 5 minutes or until desired consistency. Ladle into bowls. Top with cheese (if desired), sour cream and onions.
Southwestern Turkey Chili: Prepare as above, except cook 2 ounces extra lean ground turkey along with the onion and garlic about 3 minutes or until turkey is no longer pink. Drain off any fat. Continue with recipe as directed in step 2 above, except decrease kidney beans to 1/4 cup.
MAKE IT A MEAL:.
-24 Special K Multi-Grain Crackers.
-1 container (6 ounces) low-fat peach yogurt topped with 2 to 4 tablespoons fresh blueberries.
-Iced Tea.
(Total Calories: 309).

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	188.43 Kcal (789 kJ)
Calories from fat	33.26 Kcal
		% Daily Value*
Total Fat	3.7g	6%
Cholesterol	8.16mg	3%
Sodium	270.62mg	11%
Potassium	683.77mg	15%
Total Carbs	30.33g	10%
Sugars	6.23g	25%
Dietary Fiber	9.91g	40%
Protein	10.7g	21%
Vitamin C	14.3mg	24%
Iron	2.9mg	16%
Calcium	164.5mg	16%

Amount Per 100 g
Calories	72.95 Kcal (305 kJ)
Calories from fat	12.88 Kcal
		% Daily Value*
Total Fat	1.43g	6%
Cholesterol	3.16mg	3%
Sodium	104.77mg	11%
Potassium	264.73mg	15%
Total Carbs	11.74g	10%
Sugars	2.41g	25%
Dietary Fiber	3.84g	40%
Protein	4.14g	21%
Vitamin C	5.5mg	24%
Iron	1.1mg	16%
Calcium	63.7mg	16%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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