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Nutrition Workshop: Recipes

Nutrition Workshop: Recipes. Vegetarian Chili Serves 6 2 TBS canola oil 1.5 cups chopped yellow onions 1 cup chopped red bell peppers 2 TBS minced garlic 2 to 3 serrano peppers, stemmed, seeded, and minced, depending on taste 1 medium zucchini, ends trimmed and diced small

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Nutrition Workshop: Recipes

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  1. Nutrition Workshop: Recipes Vegetarian ChiliServes 6 • 2 TBS canola oil1.5 cups chopped yellow onions • 1 cup chopped red bell peppers • 2 TBS minced garlic • 2 to 3 serrano peppers, stemmed, seeded, and minced, depending on taste • 1 medium zucchini, ends trimmed and diced small • 2 cups fresh corn kernels (about 3 ears) • 1.5 pounds portabella mushrooms (about 5 large), stemmed, cubed • 2 TBS chili powder • 1 TBS ground cumin • 3/4 teaspoons salt • 1/4 teaspoon cayenne • 4 large tomatoes, chopped • 3 cups cooked black beans, or canned beans, rinsed and drained • 1 (15-ounce) can tomato sauce • 1 cup vegetable stock, or water • 1/4 cup chopped fresh cilantro leavesOPTIONAL: Cooked brown rice, strained plain yogurt, diced avocado, chopped green onions DIRECTIONS In a large, heavy pot, heat the oil over medium-high heat. Add the onions, bell peppers, garlic, and serrano peppers, and cook, stirring, until soft, about 3 minutes. Add the zucchini, corn, and mushrooms, and cook, stirring, until soft and the vegetables give off their liquid and start to brown around the edges, about 6 minutes. Add the chili powder, cumin, salt and cayenne, and cook, stirring, until fragrant, about 30 seconds. Add the tomatoes and stir well. Add the beans, tomato sauce, and vegetable stock, stir well, and bring to a boil. Reduce the heat to medium-low and simmer, stirring occasionally, for about 20 minutes. Remove from the heat and stir in the cilantro. Adjust the seasoning, to taste. OPTIONAL: To serve, place 1/4 cup of brown rice in the bottom of each bowl. Ladle the chili into the bowls over the rice. Top each serving with a dollop of sour cream and spoonful of avocado. Sprinkle green onions and serve. Per Serving: Calories: 311; Fat: 7g (Saturated Fat: 0.5g); Protein: 13g; Carbohydrates: 51g; Sugar: 15g; Fiber 12g; Cholesterol: 0mg; Sodium: 194mg Classic VinaigretteYields: 6 tablespoons 1.5 TBS red wine vinegar1 TBS chopped shallots¼ tsp salt1 TBS Dijon mustard1/8 tsp black pepper3 TBS olive oilDIRECTIONSCombine vinegar, shallots, salt, mustard and pepper, whisk together. Gradually add olive oil, whisking until incorporated.

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