From today's South Beach (free edition) email newsletter:


Vegetarian Chili With Nacho Crisps

Phase 2

Makes 4 servings

Description
This fiber-rich chili is brimming with beans and veggies. It's spicy enough to please grown-up palates, but it's mild enough for kids, making it the perfect family meal.

Tip: Use the shredding disk on your food processor to make quick work of chopping, but be careful not to over-chop. If you do, the mixture releases too much liquid. Add the veggies in the order in which they appear — the onions go in last.

Ingredients
2 medium carrots, scrubbed
2 stalks celery, trimmed
2 cloves garlic, peeled and smashed
1 tablespoon extra-virgin olive oil
1 large can (1 pound 13 ounces) red kidney beans, drained and rinsed
1 can (15 ounces) chili-seasoned diced tomatoes
1 medium onion, peeled and quartered
1 reduced-sodium chicken broth or vegetable broth
1 tablespoon chili powder
1 teaspoon ground cumin
Salt and black pepper
4 whole-wheat tortillas
4 tablespoons reduced-fat cheddar cheese


Instructions

1. Preheat oven to 400°F. In food processor fitted with shredding disk, drop carrots, celery, garlic, and onion pieces down feed tube. Let vegetables process only until chopped.

2. Heat oil in large saucepan over medium-heat. Add chopped vegetables; cook 4 minutes, stirring. Add remaining ingredients; bring to a simmer and cook 8 minutes, covered, but stirring occasionally.

3. Meanwhile, lay tortillas on baking sheet. Cut in wide strips. Sprinkle strips with cheese. Bake 7 minutes, until crisp. 4. Ladle chili into serving bowls; top with nacho strips.


Nutritional Information:
441 calories
21 g protein
70 g carbohydrate
16 g fiber
9 g total fat (2 g saturated fat)
4 mg cholesterol
1085 mg sodium