American, Kiddo lunches, Main plate
2 tablespoons extra-virgin olive oil
1 large yellow onion, chopped
1 large yellow bell pepper, chopped
5 cloves garlic, minced
2 teaspoons chili powder
1 1/2 teaspoons ground cumin
1 teaspoon dried oregano
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
2 15-oz can black beans, rinsed
2 14-oz cans diced tomatoes, undrained
1-2 canned chipotle peppers in adobo sauce, minced (see Tip)
2 cups vegetable broth
2 teaspoons light brown sugar
2/3 cups dry Wheat Berries
1 avocado, diced
1 lime, quartered
1/2 cup chopped fresh cilantro
2 heads broccoli for side
1. Rinse wheat berries and boil in 3 c. water with 1/2 tsp. salt for 30-40 minutes, until soft. Drain before adding to chili.
2. Heat oil in a pot or Dutch oven over medium-high heat. Add onion, bell pepper, garlic, chili powder, cumin, oregano, salt and pepper, and cook, stirring occasionally, until tender, about 5 minutes.
3. Add beans, tomatoes, chipotle to taste, broth and brown sugar. Bring to a boil over high heat, reduce heat, cover, and simmer for 25 minutes.
4. Stir in cooked wheat berries and heat through, about 5 minutes more.
5. Remove from the heat.
6. Garnish each bowl with avocado, cilantro, and put limes on the side.
Tip: Canned chipotle peppers (smoked jalapeños) in adobo sauce add heat and a smoky flavor. Look for the small cans with other Mexican foods in large supermarkets. Once opened, store in an airtight container for up to 2 weeks in the refrigerator or 6 months in the freezer.
Tip: One cup dry wheat berries makes just less than 3 c. cooked berries.
Per serving: 386 calories; 11 g fat (1 g sat, 7 g mono); 0 mg cholesterol; 61 g carbohydrate; 14 g protein; 15 g fiber; 703 mg sodium; 311 mg potassium.
Nutrition bonus: Vitamin C (130% daily value), Fiber (72% dv), Folate (48% dv), Iron & Vitamin A (25% dv).