Vegetarian Chili with Brown Rice (Diabetic)


1 teaspoon canola oil
1 onion, chopped
1 green bell pepper, diced
1 red bell pepper, diced
1 stalk celery, diced
1 jalape�o pepper,* minced
1 clove garlic, minced
2 cups fat-free vegetable broth
1 can (about 14 ounces) no-salt-added diced tomatoes
1 cup cooked brown rice
1 cup no-salt-added canned pinto beans, rinsed and drained
1/2 teaspoon dried oregano
1/2 teaspoon chipotle chili powder
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon ground cumin
6 tablespoons shredded reduced-fat Cheddar cheese


Heat oil in large saucepan over medium-high heat. Add onion, bell peppers, celery, jalape�o, and garlic; cook and stir 7 minutes.

Add broth, tomatoes, rice, beans, oregano, chili powder, salt, black pepper, and cumin. Bring to a boil over high heat. Reduce heat to medium; cover and cook 15 minutes or until vegetables are tender. Uncover; cook 10 minutes or until thickened.

Ladle chili into bowls; top each serving with 1 tablespoon cheese.

*Jalape�o peppers can sting and irritate the skin, so wear rubber gloves when handling peppers and do not touch your eyes.

Yield: 6 servings.

Helpful Hints:

Serving size: 1 1/4 cups.

Nutrition Facts Per Serving:

�Calories:� 137
Carbohydrates:� 23 g
Protein:� 6 g
Fat:� 3 g
Saturated Fat:� 1 g
Cholesterol:� 5 mg
Sodium:� 378 mg
Fiber:� 5 g
Exchanges per serving:
�1 1/2 Bread/Starch, 1/2 Fat.

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