Bean-and-corn Chili Over Puffed Tortilla (lf)
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Vegetables, Grains, Dairy | Vegetarian | Low-fat, Vegetarian | 4 | Servings |
INGREDIENTS
| 4 | Soft flour tortillas, 7" dia | |
| check pkg for ones with | ||
| no lard | ||
| 1 | c | Onion, chopped |
| 2 | Garlic, finely chopped | |
| 1/2 | t | Vegetable oil |
| 14 | oz | Italian-style plum tomatoes |
| drained | ||
| 3/4 | t | Ground cumin |
| 1/8 | t | Fresh ground black pepper |
| 1/8 | t | Red pepper flakes |
| 15 1/4 | oz | Kidney beans, reserve 1/4c |
| of liquid | ||
| 4 | oz | Mild green chilies, chopped |
| drained -=or=- | ||
| 1/2 | t | Fresh jalapeno pepper |
| 1 | c | Frozen whole-kernel corn |
| thawed | ||
| 3 | oz | Monterey Jack Cheese, lowfat |
| shredded |
INSTRUCTIONS
Arrange tortillas on foil-lined baking sheet. Watching carefully, bake tortillas at 450F for 4 to 5 minutes until puffed and lightly golden. Reserve. Saute onion and garlic in oil in a 12-inch nonstick skillet over medium heat for 3 to 4 minutes. Add tomatoes, cumin, black pepper, red pepper, kidney beans and reserved liquid, and 1/2 of the green chilies. Simmer for 5 minutes, stirring often. Add corn and cook 1 minute longer. Place a tortilla on each plate. Mound about 3/4 c of chili over each. Sprinkle each with 1/4 of the cheese. Serve accompanied by the remaining green chilies. Posted to MM-Recipes Digest by "John Weber" <hdbrer@ibm.net> on Mar 21, 98
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Nutrition (calculated from recipe ingredients)
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Calories: 177
Calories From Fat: 19
Total Fat: 2.2g
Cholesterol: <1mg
Sodium: 673mg
Potassium: 617.4mg
Carbohydrates: 32.8g
Fiber: 10.5g
Sugar: 6.2g
Protein: 10g