Chunky Vegetable Chili Recipe

Chunky Vegetable Chili

Cook up this chili for a serious serving of veggies!

Total Time: 55 min.
Prep Time: 15 min.
Cooking Time: 40 min.
Yield: 6 servings
Ingredients:
2 tsp. olive oil
2 medium sweet potatoes, peeled, cubed
1 medium onion, chopped
1 medium yellow bell pepper, coarsely chopped
1 Tbsp. chile powder
1 tsp. ground cumin
1 (28-oz.) can whole tomatoes, undrained
1 (15-oz.) can chickpeas (garbanzo beans), drained, rinsed
1 (15-oz.) can black beans, drained, rinsed
1 (8-oz.) can tomato sauce, no sugar added
1 medium zucchini, cubed
6 Tbsp. nonfat plain yogurt
Preparation:
1. Heat oil in large saucepan over medium-high heat.
2. Add sweet potatoes, onion, and bell pepper; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.
3. Add chile powder, cumin, tomatoes, chickpeas, beans, and tomato sauce. Bring to a boil. Reduce heat to low; gently boil, stirring occasionally, for 20 minutes.
4. Add zucchini; cook, stirring occasionally, for 6 to 10 minutes, or until zucchini is tender.
5. Top each serving with 1 Tbsp. yogurt.

Calories: 216

Fat: 3 g

Saturated Fat: 0 g

Cholesterol: 0 mg

Sodium: 876 mg

Carbs: 39 g

Fiber: 10 g

Sugars: 10 g

Protein: 10 g

Fruit Salad with Apples and Strawberries

This light and refreshing salad makes a great work snack.

Total Time:10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 4 servings
Ingredients:
2 medium apples, cored, chopped
½ cup green grapes
1 cup halved strawberries
½ cup cubed pineapple
¾ cup low-fat plain yogurt
1 tsp. raw honey
¼ cup chopped raw walnuts


Preparation:
1. Combine apples, grapes, strawberries, and pineapple in a large bowl; mix well. Divide evenly into four serving bowls. Set aside.
2. Combine yogurt and honey in a small bowl; mix well.
3. Top fruit salad evenly with yogurt mixture; sprinkle with walnuts.



Nutritional Information (per serving):

Calories: 162

Fat: 6 g

Saturated Fat: 1 g

Cholesterol: 3 mg

Sodium: 31 mg

Carbohydrate: 27 g

Fiber: 4 g

Sugar: 21 g

Protein: 4 g

Yogurt with Granola and Fruit

Sweeten plain yogurt naturally with applesauce and fruit, add granola for crunch, and you have a perfect breakfast or snack!

Total Time: 5 min.
Prep Time: 5 min.
Cooking Time: None
Yield: 2 servings
Ingredients:
2 cups nonfat plain yogurt
2 Tbsp. unsweetened applesauce
½ cup unsweetened bran cereal
1/3 cup fresh blueberries
1/3 cup fresh raspberries
Preparation:
1. Combine yogurt and applesauce in a medium bowl; mix well.
2. Divide evenly among two medium serving bowls; top evenly with cereal, blueberries, and raspberries.
3. Serve immediately.
Nutritional Information (per serving):

Calories: 181

Fat: 1 g

Saturated Fat: 0 g

Cholesterol: 5 mg

Sodium: 161 mg

Carbohydrate: 35 g

Fiber: 7 g

Sugar: 18 g

Protein: 15 g