| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains, Meats, Dairy | Beans, Meat/pork, Miamiherald | 2 | Servings | |
INGREDIENTS
| 1 | t | Olive oil |
| 1 | Onion, diced | |
| 2 | Garlic, crushed | |
| 1 | Red pepper, diced | |
| 1 | Black beans, 16oz rinsed | |
| and drained | ||
| 1 | Tomato, cut into 2" pieces | |
| 1 | c | Frozen corn |
| 1 1/2 | T | Chili powder |
| 1 | t | Ground cumin |
| 1 | T | Tomato paste |
| 1 | c | Fat-free, low-fat chicken |
| broth | ||
| 1 | c | Broccoli florets |
| 4 | oz | Low-fat, honey roasted ham |
| diced | ||
| Salt and pepper | ||
| 1/2 | Loaf crusty sourdough bread | |
| 1/2 | oz | Grated Monterey Jack cheese |
| 2 | Scallions, chopped | |
| 16 | mg sodium |
INSTRUCTIONS
Preheat oven to 350 degrees F. Heat oil in a large nonstick skillet on medium high. Add onion and saute 3 minutes. Add garlic and red pepper. Saute 3 more minutes. Add black beans, tomatoes, corn, chili powder and cumin. Mix tomato paste into chicken broth and mix into chili. Simmer, covered, 10 minutes. Add broccoli and ham and simmer 5 more minutes. Add salt and pepper to taste. Adjust seasonings as desired. Warm bread in oven for 5 minutes. Slice and serve with chili. Serve chili over rice and pass cheese and scallions to sprinkle over top. Per serving: 703 cal; 41g pro, 105g carb, 16g fat(20%), 46mg chol, Source: Dinner in Minutes, Miami Herald, 1/25/96 format by Lisa Crawford Posted to MM-Recipes Digest V3 #259 Date: 21 Sep 96 21:28:36 EDT From: "Lisabeth Crawford (Pooh)" <104105.1416@CompuServe.COM>
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Nutrition (calculated from recipe ingredients)
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Calories: 733
Calories From Fat: 89
Total Fat: 10.1g
Cholesterol: 6.3mg
Sodium: 2110.8mg
Potassium: 1752.4mg
Carbohydrates: 127.9g
Fiber: 24.1g
Sugar: 8.5g
Protein: 34.6g