| 1-1/2 tsp vegetable oil 1 Tbsp chopped garlic 2 cups chopped onion 1 lb frozen crinkle cut carrots 12 oz dry lentils (1-1/2 cups) 4 cups low-sodium tomato juice 2 cups water 1/2 - 1 tsp chili powder 1/2 tsp cumin 1 tsp dried oregano Garnish: 4 Tbsp nonfat sour cream 1 Tbsp chopped cilantro |
|
*
Place the vegetable oil in a large soup pot or Dutch oven-style pan. Heat
over medium-high. Add the garlic and onion and sauté until golden, about
2-3 minutes. Add the rest of the ingredients and mix well.
* Bring to a boil then lower heat to simmer. Cook uncovered until the
lentils are tender, about 15 minutes. Serve hot. You can add more or less
chili powder to suit your personal taste preference.
Make it a meal: Serve this chili over rice, spaghetti or a baked potato.
Accompany it with a large tossed salad or steamed broccoli.
Nutrition Information (per serving):
Calories 229 Protein 14 grams
Fat 1.5 grams Carbohydrate 40 grams
Saturated fat 0 gram Cholesterol 0 mg
Sodium 116 mg Dietary Fiber 16 grams
Sugar 12 grams
Exchanges (using the American Diabetic Assoc.
Exchanges) per serving: 2 starches, 1 meat, 1 vegetable
*Recipe Source: Excerpted with permission from:
