Southwest Vegetarian Chili

Total Time: 40 mins Preparation Time: 20 mins Cook Time: 20 mins

Ingredients

• Servings: 1
• 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

Recipe

• 1 in medium saucepan coated with cooking spray cook and stir onion and garlic over medium heat about 3 minutes or until tender.
• 2 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.
• 3 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.
• 4 make it a meal:.
• 5 -24 special k multi-grain crackers.
• 6 -1 container (6 ounces) low-fat peach yogurt topped with 2 to 4 tablespoons fresh blueberries.
• 7 -iced tea.
• 8 (total calories: 309).