| CATEGORY |
CUISINE |
TAG |
YIELD |
| Meats, Grains, Dairy |
|
Miamiherald, Meat/pork, Beans |
2 |
Servings |
INGREDIENTS
| 1 |
ts |
Olive oil |
| 1 |
md |
Onion; diced |
| 2 |
cl |
Garlic; crushed |
| 1 |
sm |
Red pepper; diced |
| 1 |
cn |
Black beans(16oz); rinsed and drained |
| 1 |
md |
Tomato; cut into 2" pieces |
| 1 |
c |
Frozen corn |
| 1 1/2 |
tb |
Chili powder |
| 1 |
ts |
Ground cumin |
| 1 |
tb |
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 |
INSTRUCTIONS
FOR GARNISH
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, 1671mg
sodium
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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