11 columbushosp.org 2023 COOKING CLASSES Have you heard about our healthy cooking classes? For just $15, you could learn how to sharpen your culinary skills and spice up your dinner table. The 2023 schedule includes a wide variety of fun and tasty recipes. From “Desserts Galore” to “Holiday Surprise,” our registered dietitians will introduce you to new and exciting flavors. Each cooking class is hands-on and would make a perfect group activity or date-night idea. If you attend, you’ll be encouraged to dive in, get your hands dirty and bring your new expertise home. How to sign up For more information on this year ’s classes or to preregister, contact Joan Plummer at 402-562-4462 or visit our website at columbushosp.org. Healthy red chili Prep time: 35 minutes Cook time: 25 minutes Total time: 1 hour Ingredients 2 cups low-sodium vegetable broth 3/4 cup uncooked bulgur 1 teaspoon olive oil 1 medium red onion, chopped 2 medium garlic cloves, minced 2 14.5-ounce cans no-salt-added diced tomatoes, undrained 1 15-ounce can no-salt-added red kidney beans, rinsed and drained 1 7-ounce jar roasted red bell peppers, rinsed, drained and chopped 1 teaspoon chili powder 1/2 teaspoon cumin 1/2 teaspoon salt 1/2 cup fat-free sour cream 1 tablespoon fresh lime juice 1/4 teaspoon chili powder Feb. 14 “Desserts Galore” March 14 “What’s for Breakfast?” April 11 “Dining the DASH Way” May 9 “Cooking for 1 or 2” June 13 “Italian Nights” July 11 “Fiber Variety” Aug. 8 “Fruits and Vegetables From the Garden” Sept. 12 “Food Intolerances: Gluten-Free and Dairy-Free” Oct. 10 “What Do I Do With That Kitchen Appliance?” Nov. 14 “Reducing Inflammation With Food” Dec. 12 “Holiday Surprise” Class Time: 5:30-7 p.m. Instructions 1. Heat 1 cup of vegetable broth in a medium microwaveable bowl for 2 minutes until hot. 2. Stir in bulgur. Cover and refrigerate for 30 minutes. 3. In a large saucepan, heat the oil over medium heat. Cook the onion and garlic for 4 to 5 minutes or until soft, stirring occasionally. Stir in the tomatoes, beans, 1 cup of broth, peppers, 1 teaspoon chili powder, cumin and salt. Bring to a simmer and simmer for 20 to 25 minutes. 4. Stir together the sour cream and lime juice. At serving time, reheat the bulgur in the microwave for 2 minutes. 5. For each serving mound, put 1/2 cup of bulgur in the center. Spoon 1 cup of chili around the bulgur. Top with 1 tablespoon of sour cream. Sprinkle with the remaining 1/4 teaspoon of chili powder. Nutritional information Yield: 6 servings. Amount per serving: 193 calories, 1 gram fat, 348 milligrams sodium, 39 grams carbohydrates, 9 grams fiber, 10 grams protein. Class Location: Multipurpose room at the Columbus Wellness Center
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