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Half Hour Chili

chili, beans, low-fat

4 tablespoon vegetable stock
3 onions, chopped
1 carrot, chopped
1 tablespoon minced jalapeno pepper
1 (fresh or canned)
2 cloves of garlic, minced
3 teaspoon chili powder (3-4 tsp)
1 teaspoon ground cumin
1 can (28 oz) tomatoes,
1 chopped with their juice
1 can (14 oz) tomatoes,
1 chopped with their juice
1 teaspoon brown sugar
1 can (15 oz) red kidney beans
1 drained and rinsed
1/3 cup fine or medium grain
1 bulgur
1/2 cup nonfat plain yogurt
1/3 cup chopped scallions
1/4 cup chopped fresh cilantro or
1 parsley

In a Dutch oven or a large saucepan, heat the vegetable stock over medium heat. Add the onions, carrot, jalapeno peppers, garlic, chili powder and cumin. Braise, covered, for 5 to 7 minutes, or until the onions and carrots are soft. Add the tomatoes with their juice and the sugar; cook for 5 minutes over high heat. Stir in the beans and bulgur, and reduce heat to low. Simmer the chili, uncovered, for 15 minutes, or until thickened. Serve with yogurt, scallions, and cilantro or parsley on the side.

Yield: 4 servings

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