| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains, Meats, Dairy | 2 | Servings | ||
INGREDIENTS
| 1 | t | Olive oil |
| 1 | Onion, diced | |
| 2 | Cloves garlic, crushed | |
| 1 | Red bell pepper, diced | |
| 1 | 10oz black beans rinsed & | |
| drained | ||
| 1 | Tomato, chopped | |
| 1 | c | Frozen corn |
| 1 1/2 | T | Chili powder |
| 1 | t | Ground cumin |
| 1 | T | Tomato paste |
| 1 | c | Fat-free or low-fat chicken |
| broth | ||
| 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
Cost: $ ; Preparation Time: 20 minutes Difficulty Level: 3 ; Servings: 2 Preheat oven to 350F. Heat oil in a large, non-stick skillet over medium-high heat. 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 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. Posted to The Gourmet Connection Recipe Page Newsletter by Gourmet Connection <trp-mailing-list@gourmetconnection.com> on Sep 23, 1998, converted by MM_Buster v2.0l.
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Nutrition (calculated from recipe ingredients)
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Calories: 782
Calories From Fat: 98
Total Fat: 11.1g
Cholesterol: 6.3mg
Sodium: 2466.4mg
Potassium: 2159.6mg
Carbohydrates: 135.3g
Fiber: 28.9g
Sugar: 10.5g
Protein: 39.3g