Black Bean Chili With Ham & Corn Recipe
Recipe Ingredients
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
1 salt and pepper
1/2 loaf crusty sourdough bread
FOR GARNISH
1/2 oz grated monterey jack cheese
2 scallions, chopped
Recipe Preparation
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
Servings: 2
Back to Mexican Recipes
Food Tips of the Week
A few tips on healthy eatingIf your aim is to lose weight and also enhance your all round well-being, among other things you really should follow a thoughtfully planned healthy-minded dietary regime. In a perfect world, this ought to include five helpings of grains and vegetables every day and take in the right proportion of nutrients.
Some reduced carbohydrate diet guidlines:
* Dietary fiber is essential Lowering the carbohydrates in your diet often leads to reduction in fiber as well. Look for reduced carbohydrate recipes that are rich in fiber to redress this.
* Eat regular meals Most reduced carb recipes are, you won't be surpised to learn, low in carbohydrates. Your body requires energy, and carbs are a very efficient energy source. A reduced carb diet needs more care in managing your energy intake, as any energy contributed by fat or protein is much slower acting.
Superfoods containing carotenes
(includes cilantro, mangos and tomato ketchup)
These plants contain alpha and beta carotenes thought by experts to help in helping prevent cancer, particularly of the lung, esophagus and stomach. The majority of these are also good for weight loss, so should be included in every weight loss regime.
Black Bean Chili With Ham & Corn Recipe Category
You no longer need waste money on over priced recipe cookery books or high meals out in swanky restaurants, all you have to do is discover & print out the recipe that you have chosen and you will soon be preparing great food to amaze your family in the comfort of your own kitchen
|
