Recipe: Roasted Veggie Chili

Roasted Veggie Chili (photo courtesy tasteofhome.com)

Botsford dietitians Annie and Gina are enthusiastic tailgaters, but like to add a healthy spin to traditional tailgate fare.  So they adapted this delicious variation on the staple of every good tailgating party:  the vat of chili.

Try their healthy recipe for Roasted Veggie Chili at your next tailgating party.  It’s sure to be a winner!

Ingredients:

1 cups fresh or frozen corn
1 cup each of cubed zucchini, yellow summer squash, and eggplant
1 each medium green peepers and sweet red peppers, cut into 1 – inch pieces
1 large onion, chopped
¼ cup garlic cloves, peeled
1/8 cup olive oil
2 quarts low sodium chicken broth
1 can (14 ½ ounces) stewed tomatoes – no salt added
1 can (14 ½ ounces) tomato puree – no salt added
1/8 cup lime juice
2 teaspoon chili powder
1 teaspoon cayenne pepper
½ teaspoon ground cumin
1.5 cans (15 ounces each) low sodium white kidney or cannellini beans, rinsed and drained
¼ cup minced fresh cilantro
Chopped green onions (optional)

Directions:

1) Place the vegetables and garlic in a roasting pan.  Drizzle with oil; toss to coat.  Cover and bake at 400° for 20 – 30 minutes or until vegetables are tender; cool slightly.  Remove and chop garlic cloves

2) In a Dutch oven or soup kettle, combine the broth, tomatoes, tomato puree, beans, cilantro, lime juice, chili powder, cayenne and cumin.  Bring to a boil.  Reduce heat; simmer, uncovered, for 25 – 35 minutes or until mixture is reduced by a quarter.

Nutrition info:

Makes 12 servings
Serving size:  1 cup
Calories:  124
Fat:  3 g
Cholesterol:  1 mg
Sodium:  522 mg
Carbs:  20 g
Fiber:  5 g
Sugar:  6 g
Protein:  7g

Recipe adapted by Annie House, RD, CDE and Gina DeAngelis, RD
Botsford Diabetes and Nutrition Services

Original recipe found here.

Want tips for healthy eating?  Come to our next “Saturday Sizzler” discussion where we’ll talk about dining out with diabetes or visit Botsford’s diabetes and nutrition website for more resources.

Comments

comments

Powered by Facebook Comments

Related posts:

  1. 6 Simple Substitutions for Healthy Tailgating
  2. Cancer Prevention Recipe: Gingered Cabbage
  3. Recipe: Harvest Pumpkin Soup
  4. Recipe: Healthy Trail Mix
  5. Recipe: Gooey Double Fudge Brownies
This entry was posted in Diabetes Education, Healthy Living, Recipes and tagged , . Bookmark the permalink.

One Response to Recipe: Roasted Veggie Chili

  1. Pingback: 6 Simple Substitutions for Healthy Tailgating |