H3 Abuelita's Cracked Wheat Chili by Carrie Adams

Fall comfort food recipes are some of our favorite recipes to make, here in the H3 Healthy Kitchen. Hearty, rich flavor shouldn't be compromised when making healthy comfort food. A perfect warm recipe for the cool fall evenings.



Ingredients:

2 tsp Olive oil

2 cups Onion, chopped

6 each Garlic cloves, minced

1 cup Green bell pepper, chopped

1 cup Red bell pepper, chopped

1 ½ T Chili powder

1 T Oregano, dried

1 T Unsweetened cocoa

1 tsp Cumin, ground

2 cups Water

1 ½ cups Bulgur wheat

1 can (16 ounces )Kidney beans, drained

1 can (15 ounces) Black beans, drained

1 can (14 ½ ounces)Diced tomatoes (undrained, no salt added)

1 can (14 ½ ounces) Vegetable broth or stock

2 pieces Chipotle chilis in adobo sauce, minced

2 cups Cheddar cheese, shredded, reduced fat

Method:

• Pre-heat oven to 375°F.


• Heat oil in saucepot.


• Add diced onion and the next seven ingredients to the saucepot.


• Stir and sauté for 5 to 10 minutes.


• Add water and next six ingredients.


• Bring this mixture to a boil.


• Reduce heat then 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.

Nutrition:

Servings: 12

Serving size: 1 ½ cups

Calories: 214

Fat: 3.3 grams

Healthy Recipes: Turkey Chili

INGREDIENTS:

2 teaspoons Olive oil

2 Cups Water

6 Cloves garlic, minced

2 cups Onion, chopped 2 cups water

1 cup Green bell pepper, chopped

1 cup Red bell pepper, chopped

1 can (16 oz.) Kidney beans, drained

24 ounces Ground turkey breast or beef tenderloin

1 ½ Tablespoons Chili powder

1 can (15 oz.) Black beans, drained

1 Tablespoon Dried oregano

1 can (14 ½ ounces) Diced tomatoes, undrained and no added salt

1 Tablespoon Unsweetened cocoa

1 teaspoon Ground cumin

1 can (14 ½ ounces) Vegetable broth or stock

2 Chipotle chilies, canned in adobo sauce, minced

2 cups Cheddar cheese, shredded, reduced-fat

PREPERATION:

• Pre-heat oven to 375°F


• Heat oil in saucepot.


• Add garlic, diced onion, green pepper, red pepper, kidney beans, ground turkey and chili powder.


• Stir and sauté for 5 to 10 minutes.


• Add water then the 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 for 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

Warm up with H3's Lowcountry Chili

Celebrate National Chili Month and warm up this fall with a hearty bowl of H3 Lowcountry Chili!



 

Ingredients:

- 2 tsp. olive oil

- 2 cups onion, chopped

- 1 cup green bell pepper, chopped

- 1 cup red bell pepper, chopped

- 1 1/2 Tbsp. chili powder

- 1 Tbsp. dried oregano

- 1 Tbsp. unsweetened cocoa

- 1 tsp. ground cumin

- 6 cloves garlic, minced

- 2 cups water

- 1 1/2 cups bulgar cracked wheat

- 1 can (16 oz.) kidney beans, drained

- 1 can (15 oz.) black beans, drained

- 1 can (14 1/2 oz.) diced, no salt added undrained tomatoes

- 1 can (12 1/2 oz.) vegetable broth or stock

- 2 pieces canned chipotle chilies in adobo sauce, minced

- 2 cups (8 oz.) cheddar cheese, shredded, reduced - fat

Preparation

Pre-heat oven to 375 degrees F.  Heat oil in saucepot.  Add diced onion, green bell pepper, red bell pepper, chili powder, dried oregano, unsweetened cocoa, ground cumin, and garlic.  Stir and saute 5 to 10 minutes.  Add water and bulgur cracked wheat, kidney beans, black beans, tomatoes, vegetable broth, and chilies.  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 degrees F.  Uncover and sprinkle with remaining cheese.  Bake an additional 10 minutes.

Serve with baked pita chips or one 6" corn tortilla (60 calories, 0 g fat).

Number of Servings: 12

Serving Size: 1 1/2 Cups

Calories: 214

Fat Grams: 3.3 g

 

Don't forget to visit the Members Only section on www.hhhealth.com for more YUMMY recipes!

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Ain't nothin finer in the land...

Saturday marks the beginning of a new season – COLLEGE FOOTBALL SEASON.  Nothing is better in my world than the friendly competition in the SEC (Southeastern Conference). 

A Georgia girl at heart (I had a red ribbon on my door when I was born…not the typical pink); it is tough this time of year living in the wonderful state of South Carolina.  Just over the river – there are a whole slew of fans that bleed red and black.  Here – they cheer for a chicken – I mean, Gamecock.  (Have you seen Uga...how could you not love that face?)



Beyond the rivalry, comes the real reason I love college football season…tailgating.  A day of celebration – usually with a spread so deep you feel like you are at your grandmother’s house on Thanksgiving.  Tents set up all over the campus, or in your living room (if you live as far away as I do), with all the right fixins’. 

In honor of this kick-off to the season, I give you H3 Low Country Chili.  A fan favorite – this chili is not only healthy, but tasty.  So this weekend, even if you don’t make it to the game, have a bowl of this hearty chili and say it with me…

GOOOOOOOOOOOOOOOOO DAWGS…SIC EM!

 

H3 Low Country Chili Recipe Card