BEANS: Zesty Wheat Berry-Black Bean Chili - 8 pts

[Guest guest]

* Exported from MasterCook *

 

Zesty Wheat Berry-Black Bean Chili - 8 pts

 

Recipe By :

Serving Size : 6 Preparation Time :0:00

Categories : LowFat (Less than 30%) Vegan

Veggie WW

 

Amount Measure Ingredient -- Preparation Method

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

2 tablespoons extra-virgin olive oil

1 large yellow onion -- chopped

1 large yellow bell pepper -- chopped

5 cloves garlic -- minced

2 teaspoons chili powder

1 1/2 teaspoons ground cumin

1 teaspoon dried oregano

1/2 teaspoon salt

1/2 teaspoon freshly ground pepper

2 cans black beans -- (15-ounce) rinsed

2 cans no-salt-added diced tomatoes -- (14-ounce) undrained

1 canned chipotle peppers in adobo sauce -- (1 - 2 peppers

to taste) minced (see Tip)

2 cups vegetable broth

2 teaspoons light brown sugar

2 cups Cooked Wheat Berries

Juice of 1 lime

1 avocado -- diced

1/2 cup chopped fresh cilantro

 

 

 

 

1. Heat oil in a Dutch oven over medium-high heat. Add onion, bell pepper,

garlic, chili powder, cumin, oregano, salt and pepper, and cook, stirring

occasionally, until tender, about 5 minutes. Add beans, tomatoes, chipotle to

taste, broth and brown sugar. Bring to a boil over high heat, reduce heat,

cover, and simmer for 25 minutes.

 

2. Stir in cooked wheat berries and heat through, about 5 minutes more. (If

using frozen wheat berries, cook until thoroughly heated.) Remove from the heat.

Stir in lime juice. Garnish each bowl with avocado and cilantro.

 

Makes 6 servings, about 1 1/2 cups each

 

Per serving: 386 calories (26% fat); 11 g fat (1 g sat, 7 g mono); 0 mg

cholesterol; 61 g carbohydrate; 14 g protein; 15 g fiber; 703 mg sodium; 311 mg

potassium.

 

Nutrition bonus: Vitamin C (130% daily value), Fiber (72% dv), Folate (48% dv),

Iron & Vitamin A (25% dv).

3 Carbohydrate Servings

Exchanges: 3 Starch, 1 vegetable, 1 Very-lean meat, 2 Fat

 

Tips: Canned chipotle peppers (smoked jalape?os) in adobo sauce add heat and a

smoky flavor. Look for the small cans with other Mexican foods in large

supermarkets. Once opened, they will keep for up to 2 weeks in the refrigerator

or 6 months in the freezer.

 

Description:

" 8 pts "

Source:

" EatingWell magazine "

S(Formatted by Chupa Babi):

" 07.15.08 "

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

 

Per Serving (excluding unknown items): 618 Calories; 14g Fat (18.9% calories

from fat); 28g Protein; 104g Carbohydrate; 21g Dietary Fiber; 1mg Cholesterol;

760mg Sodium. Exchanges: 6 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Fruit; 2

1/2 Fat; 0 Other Carbohydrates.

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 26068 1094 0 0 1044 0 0 0 0 0 0