veg: chili cha cha cha

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tomatoes, eggplant, beans, carrots, onions...

 

 

 

* Exported from MasterCook *

 

Chili Cha Cha Cha

 

Recipe By :Graham Kerr

Serving Size : 4 Preparation Time :0:00

Categories : Soups Vegetarian

{Posted}

 

Amount Measure Ingredient -- Preparation Method

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

1 teaspoon non aromatic olive oil

1 cup chopped onion

1 tablespoon mild chili powder -- (or more to taste)

1 teaspoon cumin

1 teaspoon dried oregano

3 cloves garlic -- peeled, chopped

1 red bell pepper -- half-inch pieces

1/2 cup chopped celery

1/2 cup chopped carrots

1 cup diced eggplant

1 can kidney beans -- drained and rinsed

28 ounces low sodium tomato, canned -- with juice

1/4 teaspoon pepper

 

1. Heat the oil in a large high-sided skillet. Cook the onions until they start

to wilt, about 2 minutes. Add the chili powder, cumin, oregano, and garlic, and

cook 1 minute more.

 

2. Stir in the bell pepper, celery, carrots, and eggplant and continue to cook

until the vegetables are coated with the spices, about 2 minutes. Add the beans,

tomatoes, and pepper. Bring to a boil, reduce the heat, and simmer for 30

minutes or until all the vegetables are tender.

 

Nutritional Analysis Per Serving: 169 calories, 2 g. fat, 0 g. saturated fat, 0%

calories from saturated fat, 32 g. carbohydrates, 9 g. fiber, 320 mg. sodium

 

 

Description:

" Fruit and Vegetable Servings Per Person: 3.5 "

Source:

" Do Yourself a Favor: 5 a Day Recipes "

S(Archived):

" http://fangc.nci.nih.gov/rserver/r-bin/recipe_server.cgi "

Copyright:

" Fare Start 90 second infomercials sponsored by NCI "

 

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Per Serving (excluding unknown items): 251 Calories; 2g Fat (8.1% calories from

fat); 14g Protein; 47g Carbohydrate; 17g Dietary Fiber; 0mg Cholesterol; 72mg

Sodium. Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 3 1/2 Vegetable; 1/2 Fat.

 

 

Nutr. Assoc. : 986 0 2614 0 0 0 0 0 0 0 0 0 0

 

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