Healthy Recipe: ABUELITAS CRACKED WHEAT CHILI

This week’s recipe is our ABUELITAS CRACKED WHEAT CHILI. It’s a super simple way to cook up the flavors of fall!

INGREDIENTS:

2 tsp                Olive oil

6                      Cloves garlic, minced

2 cups             Onion, chopped

2 cups            Water

1 c.                  Green bell pepper, chopped

1 ½ cups        Bulgur wheat

1 cups             Red bell pepper, chopped

16 oz              Kidney beans, drained

1 ½ T.            Chili powder

15 oz              Black beans, drained

1 T.                 Dried oregano

14 ½ oz          Diced tomatoes undrained and no salt added

1 T.                 Unsweetened cocoa

1 tsp.              Ground cumin

14 ½ oz          Vegetable broth or stock

2 pc.                Chipotle chilies, canned in adobo sauce, minced

2 cups              Cheddar cheese, shredded, reduced-fat

 

PREPARATION:

•     Pre-heat oven 375°F.

•     Heat oil in saucepot.

•     Add diced onion and the next 7 ingredients.

•     Stir and sauté 5 to 10 minutes.

•     Add water and next 7 ingredients.

•     Bring to a boil.

•     Reduce heat, simmer uncovered for 10 minutes and stir occasionally.

•     Spoon half of bean mixture into the bottom of a 13 X 9 inch baking dish.

•     Sprinkle with 1 cup of the cheese.

•     Top with remaining bean mixture.

•     Cover and bake for 30 minutes at 375°F.

•     Uncover and sprinkle with remaining cheese.

•     Bake an additional 10 minutes.

 

Serve with baked tortilla chips or one 6” corn tortilla (60 calories, 0 grams fat)

 

Number of servings:         12

Serving size:                        1 ½ cups

Calories per serving:         214

Fat grams per serving:     3.3