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Two-Bean Chili

by / Wednesday, 04 September 2013 / Published in CHILI

INGREDIENTS

1 (15-ounce) can Light Red Kidney Beans, rinsed and drained
1 (15-ounce) can Black Beans, rinsed and drained
1 cup carrot, chopped
1 cup green bell pepper, chopped
1 small onion, chopped
1 garlic clove, chopped
2 cups water
1/2 cup bulgur, uncooked
1 (15-ounce) can stewed tomatoes, undrained
1 (8-ounce) can tomato sauce
2 teaspoons chili powder
2 teaspoons cumin

PREPARATION

Coat a nonstick pan with nonfat cooking spray and sauté carrot, pepper, onion, and garlic for about 3 minutes. In a large pan combine sautéed mixture with remaining ingredients and bring to a boil. Cover and simmer 45 minutes, stirring often to prevent bulgur from sticking to pan.

NUTRITIONAL INFORMATION (per serving)

Servings per recipe: 4
Serving size: 1-3/4 cups
Calories: 309
Carbohydrates: 60g
Fat: 2g
Cholesterol: 0mg
Protein: 16g
Fiber: 6g
Sodium: 890mg (658mg if using dry beans)

FOOD EXCHANGES

2-1/2 starch/bread
1 lean meat
1-1/2 fruit

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