Northwestern Style Lentil Chili

• Olive oil cooking spray
• 1 cup diced onion
• 1 clove garlic minced
• 4 cups low-sodium V8
• 1 potato washed and diced
• 1 cup dry lentils
• 1 cup diced carrots
• 2 tsp chili powder
• 6 Tbsp non-fat sour cream

Generously spray a large pot or Dutch Oven with olive oil spray or use a teaspoon of olive oil. Heat over medium-high heat. Sauté the onion and garlic until lightly golden, about 2 or 3 minutes. Add the rest of the ingredients and bring to a boil. Cover and simmer on low until the lentils and vegetables are tender, around 20-25 minutes. Serve chili in bowls and garnish the top of each one with a tablespoon of sour cream. We recommend serving this chili with your favorite steamed vegetables.

Makes 6 servings. Serving size: 1 cup 
 
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Nutritional analysis per serving: 

Calories 191
Calories from Fat 4
Saturated Fat 0g
Total Fat 0g
Cholesterol 0mg
Sodium  114mg
Total Carbohydrate 35g
Dietary Fiber 12g
Protein 11g
 
Exchanges: 1 veg, 1½ bread, 1 lean meat
Source: Communicating Food for Health