Southwest Vegetarian Chili

• 1/4 cup chopped onion
• 1 garlic clove, minced
• 1/2 - 1 teaspoon chili powder
• 1 (10 ounce) can diced tomatoes with mild green chilies
• 1/2 cup kidney bean, rinsed and drained
• 1/3 cup no-salt-added tomato sauce
• 1 tablespoon shredded reduced-fat cheddar cheese (optional)
• 1 tablespoon nonfat sour cream
• 1 tablespoon sliced green onion

1. In medium saucepan coated with cooking spray cook and stir onion and garlic over medium heat about 3 minutes or until tender.
2. Stir in chili powder. Cook and stir for 30 seconds. Add undrained tomatoes, beans and tomato sauce. Bring to boiling. Reduce heat. Simmer, uncovered, for 3 to 5 minutes or until desired consistency. Ladle into bowls. Top with cheese (if desired), sour cream and onions.
3. Southwestern Turkey Chili: Prepare as above, except cook 2 ounces extra lean ground turkey along with the onion and garlic about 3 minutes or until turkey is no longer pink. Drain off any fat. Continue with recipe as directed in step 2 above, except decrease kidney beans to 1/4 cup.
4. MAKE IT A MEAL:
5. -24 Special K Multi-Grain Crackers.
6. -1 container (6 ounces) low-fat peach yogurt topped with 2 to 4 tablespoons fresh blueberries.
7. -Iced Tea.
8. (Total Calories: 309).

onion, garlic, chili powder, tomatoes, kidney bean, nosalt, cheddar cheese, nonfat sour cream, green onion

Taken from www.food.com/recipe/southwest-vegetarian-chili-495838 (may not work)