Nachos With Black Bean Chili - Cooking Light Recipe
2 tsp olive oil
1/4 cup chopped onion
1 tbsp chili powder
1 tbsp ground cumin
1 can (15-oz) black beans, drained
1 can (14-1/2-oz) no-salt-added -stewed t, omatoes, undrain
1 tbsp all-purpose flour
1/2 cup skim milk
1 cup shredded reduced-fat sharp -cheddar, cheese
4 oz fat-free baked tortilla -chips (abo, ut 4 c)
2 tbsp sliced pickled jalapenos
1 chopped fresh cilantro
Directions: Heat 2 t oil in a large skillet over medium heat. Add
chopped onion, and saute 2 minutes. Add chili powder and cumin, and
cook 1 minute, stirring constantly. Add black beans and tomatoes, and
cook 15 minutes or until thickened, stirring occasionally. Set aside,
and keep warm.
Place flour in a small saucepan. Gradually add milk, stirring with a
whisk until blended. Bring to a boil over medium heat; reduce heat,
and simmer 2 minutes or until thickened. Remove from heat; add
cheese, stirring until cheese melts.
Place chips on a large serving platter. Spoon bean mixture over
chips. Pour cheese mixture over bean mixture; top with sliced
jalapeno peppers. Sprinkle with chopped cilantro, if desired.
Nutritional Info: CALORIES 179 (26% from fat); PROTEIN 9.9g; FAT 5.1g
(sat 1.8g, mono 1.9g, poly 0.6g); CARB 24.7g; FIBER 1.8g; CHOL 10mg;
IRON 1.8mg; SODIUM 243mg; CALC 179mg
Reprinted from Cooking Light website: http://www.CookingLight.com
to Stew Recipes
Food Tips of the Week
In deciding on a meal plan, it is essential to also make sure you cut down your ingestion of refined carbohydrate, fat and salt.
Some low carbohydrate diet guidlines:
* Replace sugar with splenda.
Many recipes that require sugar can be changed to make use of splenda instead. It doesn't weigh the same so you will need to experiment a little and it may not work for every recipe, but it does bake up nice once you get the measurements right.
Foods containing allyl sulfides
( includes garlic, onions and spring onions)
The onion, leek and garlic family is high in allyl sulfides, a chemical which experts believe might be linked to a reduced risk of stomach and colon cancer.
Although there is not enough, hard medical proof available, allyl sulphides are also thought by many experts to reduce the symptoms of colds, sterilization and diabetes.
Foods containing allyl sulfides are also good for weight loss, so should be included in your weight loss program.
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