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INGREDIENTS
1 tablespoon olive oil
1-1/2 cups chopped onion
1 cup chopped green bell pepper
1 cup chopped mushrooms
3 tablespoons minced seeded jalapeno pepper
2 tablespoons chili powder
2 tablespoons chopped fresh oregano
1 teaspoon ground cumin
2 cups water
1/2 cup uncooked bulgur or cracked wheat
2 (14.5-ounce) cans diced tomatoes, undrained
1 (10-3/4-ounce) can tomato puree
1 cup frozen whole-kernel corn
1 (16-ounce) can cannellini beans or other white beans, drained
1 (16-ounce) can red beans, drained
9 tablespoons (2-1/4 ounces) shredded Monterey Jack cheese with jalapeno peppers
9 tablespoons (2-1/4 ounces) shredded reduced-fat sharp cheddar cheese
9 tablespoons low-fat sour cream
INSTRUCTIONS
Heat oil in a Dutch oven over medium-high heat. Add onion and next 6 ingredients (onion through cumin); saute 3 minutes. Stir in water, bulgur, tomatoes, and tomato puree; bring to a boil. Reduce heat; simmer 30 minutes or until tender. Stir in corn and beans; cook 5 minutes. Ladle chili into each of 9 bowls; top with cheeses and sour cream.
YIELD: 9 servings (serving size: 1 cup chili, 1 tablespoon Monterey Jack cheese, 1 tablespoon cheddar cheese, and 1 tablespoon sour cream)
PREPARATION TIME:15 minutes
COOKING TIME: 38 minutes
NUTRITIONAL INFO
calories: 267 carbohydrates: 38.2 g cholesterol: 16 mg fat: 8.6 g sodium: 520 mg protein: 13.4 g calcium: 206 mg iron: 3.9 mg fiber: 7 g
5 points per serving
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