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Black Bean Chili with Ham and CornRecipe : Black Bean Chili with Ham and Corn
Procedure :
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 -----------------------FOR GARNISH:----------------------- 1/2 oz Grated Monterey Jack cheese 2 Scallions; chopped 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 ----- |
