Eat-the-Bowl Rainbow Chili
When sending this for lunch, wrap the bread bowl separately. Warm the chili in the morning before packing in a vacuum bottle. Then all your child has to do is scoop it into the hearty bowl and sprinkle with the cheese that you've packed separately.
Servings: 4
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 761 |
| pro | 44 g |
| total fat | 26 g |
| sat. fat | 7 g |
| carb | 90 g |
| fibre | 18 g |
| sodium | 1.907 mg |
| % RDI: | - |
| calcium | 29% |
| iron | 56% |
| vit A | 122% |
| vit C | 92% |
| folate | 76% |
Suggested Recipes
-
2 tbsp (25 mL) vegetable or olive oil
1/2 cup (125 mL) each chopped sweet red and green pepper
2 carrots, peeled or scrubbed and thinly sliced
2 stalks celery, thinly sliced
1 onion, chopped
2 cloves garlic, minced
1 lb (500 g) lean ground turkey or beef
1 can (28 oz/796 mL) diced tomatoes
3/4 cup (175 mL) frozen or canned corn
4 tsp (20 mL) chili powder
1 tsp (5 mL) salt
1/2 tsp (2 mL) each ground cumin, dried oregano and pepper
1 can (19 oz/540 mL) white kidney or great northern beans, drained and rinsed
4 large crusty rolls
1/2 cup (125 mL) shredded cheddar or Monterey_Jack_cheese
Preparation:
In saucepan, heat oil over medium-high heat; cook red and green peppers, carrots, celery, onion and garlic, stirring often, until softened, about 5 minutes.
Add turkey; cook until no longer pink, 3 minutes. Stir in tomatoes, corn, chili powder, salt, cumin, oregano and pepper; bring to boil. Reduce heat, cover and simmer for 30 minutes, stirring every 10 minutes. Stir in beans; cook, uncovered, for 15 minutes, stirring every 5 minutes.
Cut out wedge along top of each roll; pull out some of the inside to hollow out "bowl" with side at least 1/2 inch (1 cm) thick. Spoon in chili and sprinkle with cheese.
Additional Information
Tags:
Lunch; Vegetables; Beans and Legumes; Poultry-Turkey; Boil/Simmer; For Kids;
Source
Canadian Living's Eat Right: Spring 2004
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