1 tsp Olive oil
1 medium Onion, diced
2 cl Garlic, crushed
1 small Red pepper, diced
1 can Black beans(16oz), rinsed and drained
1 medium Tomato, cut into 2" pieces
1 cup Frozen corn
1 1/2 tbsp Chili powder
1 tsp Ground cumin
1 tbsp Tomato paste
1 cup Fat-free, low-fat chicken broth
1 cup 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 Posted to MM-Recipes Digest V3 #259
Date: 21 Sep 96 21:28:36 EDT
From: "Lisabeth Crawford (Pooh)" <104105.1416@CompuServe.COM>
|
|
