SOUTHWEST VEGETARIAN CHILI

Southwest Vegetarian Chili image

Provided by ElizabethKnicely

Categories Beans

Time 40m

Yield 1 serving(s)

Number Of Ingredients 9

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

Steps:

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).

Nutrition Facts : Calories 225.1, Fat 1.6, SaturatedFat 0.4, Cholesterol 1.4, Sodium 1561.5, Carbohydrate 44.2, Fiber 9.4, Sugar 9.7, Protein 11.4