Smokin' Powerhouse Chili

Smokin' Powerhouse Chili

Courtesy of Recipes for Healthy Kids Cookbook for Homes 6 Servings • 30 Min. Prep Time • 1 Hr. 25 Min. Cook Time
Ingredients
2/3 c. quinoa, dry
1 c. fresh onion, peeled, diced
2 tsp. fresh garlic, minced
3/4 c. low-sodium vegetable stock
1 1/4 c. fresh carrots, peeled, diced 1/2-in.
1/2 c. fresh red bell peppers, seeded, diced
1/2 tsp. ground chipotle pepper (optional)
1 c. fresh sweet potatoes, peeled, diced 1/2-in.
1 3/4 c. canned low-sodium diced tomatoes
1 c. canned low-sodium tomato sauce
1/4 c. fresh cilantro, chopped
2 1/2 tsp. chili powder
2 1/2 tsp. ground cumin
1/4 tsp. salt
2 c. canned low-sodium black beans, drained, rinsed
1/2 c. frozen corn

Directions:

1. Rinse quinoa in a fine mesh strainer until water runs clear, not cloudy. Combine quinoa and 1 1/3 c. water in a small pot. Cover and bring to a boil. Turn heat down to low and simmer uncovered until water is completely absorbed, about 10-15 minutes. When done, quinoa will be soft and a white ring will pop out of the kernel. The white ring will appear only when it is fully cooked. Fluff with a fork and set aside. A rice cooker may be used with the same quantity of quinoa and water.

2. In a large pot coated with nonstick cooking spray, cook onions and garlic over low-medium heat for 2 minutes. Add half of the vegetable stock and bring to a boil.

3. Add carrots, red bell pepper, and optional ground chipotle pepper. Cook uncovered over medium heat for 10 minutes.

4. Steam sweet potatoes in a steam basket over high heat. Cover and steam for 15 minutes or until fork-tender.

5. Add remaining vegetable stock to pot along with diced tomatoes, tomato sauce, cilantro, chili powder, cumin, and salt. Cook uncovered over medium heat, stirring occasionally, allowing mixture to thicken and flavors to blend for about 15 minutes.

6. Add black beans, corn, and steamed sweet potatoes. Cover and continue cooking over low heat for 10-15 minutes.

7. Serve 1/4 cup quinoa with 1 cup chili. Serve hot.

* May serve brown rice in place of quinoa.

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Nutrition:

Calories: 184; Total Fat: 2g; Saturated Fat: 1g; Cholesterol: 0mg; Total Carbs: 38g; Fiber: 8g; Protein: 7g; Sodium: 256mg;