VEGETABLE BEAN CHILI (TUESDAY)

1 tablespoon canola oil

1 large onion, chopped 1 teaspoon minced garlic

2 to 4 tablespoons chili

powder

1 medium red bell pepper,

chopped

1 medium green bell pepper,

chopped

1 medium zucchini, chopped 1 medium yellow squash,

chopped

1/2 teaspoon dried oregano

1/4 teaspoon cayenne pepper 1 (14 1/2-ounce) can diced fire-roasted tomatoes, undrained

1 (11-ounce) can corn with

peppers and onions, drained 3 cups cooked black beans

1/4 teaspoon coarse salt Reduced-fat sour cream for

garnish Shredded 50 percent light cheddar cheese for garnish

Heat oil in a Dutch oven over medium. Add onion, garlic and chili powder; cook 5 minutes or until onion is softened. Add red and green peppers; cook 7 minutes or until all vegetables are softened. Add zucchini, yellow squash, oregano and cayenne pepper and cook 5 minutes. Add tomatoes; cook 10 minutes. Stir in corn, beans and salt; cook 5 minutes or until thoroughly heated. Garnish with sour cream and cheese and serve. Makes 8 servings.

Per serving: 181 calories (percent calories from fat, 14), 9 grams protein, 32 gram carbohydrate, 9 grams fiber, 3 grams fat (0.3 grams saturated fat), no cholesterol, 337 milligrams sodium.