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Healthy Recipe: ABUELITAS CRACKED WHEAT CHILI

Posted on Sep 23, 2013 by Hilton Head Health








turkey_chili

INGREDIENTS:

2 tsp                Olive oil
6                      Cloves garlic, minced
2 cups             Onion, chopped
2 cups            Water
1 c.                  Green bell pepper, chopped
1 ½ cups        Bulgur wheat
1 cups             Red bell pepper, chopped
16 oz              Kidney beans, drained
1 ½ T.            Chili powder
15 oz              Black beans, drained
1 T.                 Dried oregano
14 ½ oz          Diced tomatoes undrained and no salt added
1 T.                 Unsweetened cocoa
1 tsp.              Ground cumin
14 ½ oz          Vegetable broth or stock
2 pc.                Chipotle chilies, canned in adobo sauce, minced
2 cups              Cheddar cheese, shredded, reduced-fat

 

PREPARATION:

•     Pre-heat oven 375°F.
•     Heat oil in saucepot.
•     Add diced onion and the next 7 ingredients.
•     Stir and sauté 5 to 10 minutes.
•     Add water and next 7 ingredients.
•     Bring to a boil.
•     Reduce heat, simmer uncovered for 10 minutes and stir occasionally.
•     Spoon half of bean mixture into the bottom of a 13 X 9 inch baking dish.
•     Sprinkle with 1 cup of the cheese.
•     Top with remaining bean mixture.
•     Cover and bake for 30 minutes at 375°F.
•     Uncover and sprinkle with remaining cheese.
•     Bake an additional 10 minutes.

Serve with baked tortilla chips or one 6” corn tortilla (60 calories, 0 grams fat)

Number of servings:         12
Serving size:                        1 ½ cups
Calories per serving:         214
Fat grams per serving:     3.3


RESERVE
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