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Full Online Book HomeLearning KitchenLow_fat - Chili - Quick Vegetarian Chili With Avocado Salsa
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Low_fat - Chili -  Quick Vegetarian Chili With Avocado Salsa Post by :nigellander Category :Learning Kitchen Author :Unknown Date :March 2012 Read :1426

Click below to download : Low_fat - Chili - Quick Vegetarian Chili With Avocado Salsa (Format : PDF)

Low_fat - Chili - Quick Vegetarian Chili With Avocado Salsa

Serving Size : 6 Preparation Time :0:00
Categories : Soups And Stews Tex-Mex Vegetarian
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 teaspoons canola oil
1 cup chopped onion
1 cup chopped red bell pepper
2 teaspoons chili powder
1 teaspoon ground cumin
1 teaspoon dried oregano
3 cloves garlic, minced
1 (4.5 ounce) can chopped green chilies
2/3 cup uncooked quick-cooking barley
1/4 cup water
1 (15-ounce) can black beans, drained
1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
1 (14 1/2-ounce) can vegetable broth
3 tablespoons chopped fresh cilantro
6 tablespoons reduced-fat sour cream
6 lime wedges
18 baked tortilla chips
Avocado Salsa (recipe below)


Heat oil in a Dutch oven over medium-high heat. Add onion and bell pepper; saute 3 minutes. Add chili powder and next 4 ingredients (chili powder through green chilies); cook for 1 minute. Stir in barley and next 4 ingredients (barley through broth); bring to a boil. Cover, reduce heat, and simmer for 20 minutes or until barley is tender. Stir in the cilantro. Serve with sour cream, lime wedges, chips, and Avocado Salsa.

Yield: 6 servings (serving size: 1 cup chili, 1 tablespoon sour cream, 1 lime wedge, 3 chips, and about 2 1/2 tablespoons salsa).

(Totals include Avocado Salsa) 313 cal, 10.1g fat, 9.6g pro, 50.4g carb, 6mg chol, 814mg sod.

Avocado Salsa:

(Store the chopped avocado with the seed until ready to combine with the remaining ingredients. Combine just before serving.)

1/2 cup finely chopped peeled avocado
1/3 cup chopped seeded tomato
2 tablespoons finely chopped onion
1 tablespoon finely chopped seeded jalapeno pepper
1 tablespoon chopped fresh cilantro
1 tablespoon fresh lime juice
1/8 teaspoon salt


Combine all ingredients, and toss the mixture gently. Serve salsa immediately.

Yield: 1 cup (serving size: about 2 1/2 tablespoons) 59 cal, 5.2g fat, 0.8g pro, 3.7g carb, 0mg chol, 54mg sod.

Source: Cooking Light-4/01
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