LOW FAT DAY

[Guest guest]

Prevention Magazine has a few recipes each month, and usually a few of them

are vegetarian or can easily be made vegetarian. This attracted me because

of the squash. I'm trying to eat more squash and sweet potatoes, even

though DH likes neither.

 

Kathleen

* Exported from MasterCook *

 

Chunky Roasted-Vegetable Chili

 

Recipe By : Prevention Magazine, February 2000, page 162

Serving Size : 10 Preparation Time :0:00

Categories : Beans And Legumes Main Dishes, Vegetarian

Vegetables

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 1/2 pounds butternut squash

peeled and seeded

cut into 3/4 " chunks

3 carrots -- sliced

2 large bell peppers -- (red and yellow)

coarsely chopped

2 zucchini

cut into 3/4 " chunks

2 tablespoons olive oil

1 1/2 teaspoons ground cumin

1 teaspoon salt

1 large onion -- chopped

1 tablespoon minced garlic

1 tablespoon chili powder

28 ounces canned diced tomatoes in juice

30 ounces canned low-sodium black beans -- rinsed and drained

1 cup salsa

OR 2 c vegetable broth or water

1 cup water

 

For those hectic bays when schedules don't mesh at all, chef Sarah Reynolds

created a mouthwatering yet indestructible chili that can be eaten anytime,

anywhere. It's full of vitamin C, beta-carotene, and fiber and is

delicious served over brown rice. For an extra health boost, chop spinach

or other greens and toss in before serving. If you like it spicy, use

chipotle salsa. Portion into individual bowls and refrigerate for up to a

week; then just reheat in the microwave.

 

1. Preheat oven to 450F. Divide the squash, carrots, peppers, zucchini, 1

tablespoon of the oil, cumin, and 1/4 teaspoon of the salt between 2

jelly-roll pans. Stir to combine. Roast for 20 minutes or until tender

Set aside.

 

2. In a Dutch oven, heat the remaining 1 tablespoon of oil over low heat.

Add the onion and saute until softened, about 8 minutes. Add the garlic

and chili powder. Saute for 2 minutes. Add the remaining 3/4 teaspoon of

salt, tomatoes, beans, salsa, and water to the onions. Bring to a boil.

Reduce the heat and simmer, covered, for 30 minutes.

 

3. Stir in the roasted vegetables. Bring to a simmer. Cover and simmer

for 15 minutes to blend the flavors. Makes 10 servings

 

Per 1-cup serving: 224 cal, 15 g pro, 23g carb, 10.5 g fat, 1 g sat. fat,

0mg chol, 7 g fiber, 470 mg sodium

 

 

 

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