Sunday, November 8, 2009

A Zesty Salsa Dish
A vibrant mix of bright-red tomatoes, garlic, onions, and tangy cilantro, salsa is a nutrient-dense condiment that can transform an ordinary dish into a savory meal. This easy-to-prepare vegetarian chili features an avocado salsa that is both flavorful and nutritious.

Vegetarian Chili With Avocado Salsa (Phase 1)

This flavor-packed chili features fiber and protein, rich black beans, and avocados, which contain healthy monounsaturated fat.

Serves 6

Avocado Salsa:
1 medium California avocado, peeled, pitted, and finely chopped
1 small tomato, finely chopped
1/4 red onion, finely chopped
1 clove garlic, minced
1 tablespoon chopped fresh cilantro
Juice of 1 large lime
1/4 teaspoon ground cumin
1/4 teaspoon ground black pepper

Vegetarian Chili:
2 teaspoons extra-virgin olive oil
1 onion, chopped
1 red bell pepper, chopped
3/4 can (14-19 ounces) black beans, rinsed and drained
3/4 can (14 1/2 ounces) diced tomatoes, with juice
3/4 can (14 ounces) vegetable broth
1 can (4 ounces) green chili peppers, chopped
2 teaspoons chili powder
2 cloves garlic, minced
1 teaspoon ground cumin
1 teaspoon dried oregano
1/4 cup fat-free sour cream
1 lime, quartered
2 tablespoons chopped fresh cilantro

To make the avocado salsa: In a large bowl, combine the avocado, tomato, onion, garlic, cilantro, lime juice, cumin, and pepper. Lightly toss. Let stand for 30 minutes.

To make the avocado chili: Meanwhile, heat the oil in a 6-quart Dutch oven over medium-high heat. Add the onion and bell pepper and cook, stirring frequently, for 3 minutes. Add the beans, tomatoes, broth, chili peppers, chili powder, garlic, cumin, and oregano and simmer for 20 minutes. Serve with the avocado salsa, sour cream, and lime wedges. Sprinkle with the cilantro.

Nutritional information
Per serving:
181 calories
17 g fat (1 g sat)
25 g carbohydrate
7 g protein
15 g dietary fiber
665 mg sodium
0 mg cholesterol

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