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Lentil Chili

Ingredients: 

2 tablespoons canola oil
1 medium onion chopped
4 garlic cloves minced
1 cup dried lentils
1 cup dry bulgur wheat
3 cups low-sodium low-fat chicken broth
2 cups canned tomatoes drained, and
coarsely chopped
2 tablespoons chili powder
1 tablespoon cumin
Salt to taste
Freshly-ground black pepper to taste

Yield: 

6 Servings

Method: 

Heat the oil in a large stockpot over medium-high heat. Add the onions and garlic and saute for 5 minutes. Add the dry lentils and bulgur wheat and stir.

Add all the remaining ingredients and bring to a boil. Simmer 30 minutes until lentils are tender.

This recipe yields 6 servings. Serving size: 1 cup.

Exchanges Per Serving: 3 Starch, 1/2 Monounsaturated Fat.

Nutrition Facts: Calories 271; Calories from Fat 63; Total Fat 7g; Saturated Fat 1g; Cholesterol 0g; Sodium 218mg; Carbohydrates 43g; Dietary Fiber 16g; Sugars 7g; Protein 15g.