Whats cookin 14

Vegetarian Chili Serves: 6
From : www.babyfit.com

Cut out the fat by leaving out the meat. Try on top of a baked potato.

INGREDIENTS
1 medium onion, chopped
4 cloves garlic, pressed or minced
1 tablespoon olive oil
2 medium carrots, finely chopped
2 medium tomatoes, chopped2
(15 oz.) cans black beans, drained
1 pinch cayenne pepper, chili powder, or chili seasoning mix
1 tablespoon parsley, freshly chopped

DIRECTIONS
1. Sauté the onions and garlic in oil in a large sauce pan.
2. Add carrots, tomatoes, herbs, spices, and beans.
3. Cook on medium heat for 15-20 minutes, or until the carrots are tender.

NUTRITION INFO
Calories: 141
Fat: 3 g
Carbohydrates: 23 g
Protein: 7 g

Whats Cookin 5

Curry
From: Susie Sams

Can be made with 1-2lbs of any of these meats (chicken, lamb, beef, fish, prawns) or if you want a vege meal, use potatoes or lentils perhaps. I usually use less meat than this – we are skimpy meat eaters.
2-3 cloves garlic, minced
1 tomato, diced (canned whole/chopped tomato works fine as well)
½ t coriander
½ t cumin seeds (or powder)
½ t mustard seeds
1-2 t curry powder (any heat)
Or
1 t tumeric
2 t garam masala (an Indian spice)
Salt and pepper to taste
1 onion, diced
2 T oil
1 can coconut milk
Or
chicken, beef, etc broth

Heat oil and add onions, tomatoes, and garlic. When onion is transparent add cumin and mustard. Let stand on heat for 1 ½ minutes. Add meat or vege and stir to mix all contents. Let sit for 1 min. Add curry powder or mix and stir to coat. Add coconut milk or broth and simmer for ½ hour on low heat.

Serves great over rice or with roti (just like a tortilla) if you want the cultural experience.