kitchenelf
Chef Extraordinaire
Festive Black Bean Chili
From: Moosewood Restaurant Low-Fat Favorites
Serves: 6 (about 1-1/2 cup)
***See Cook's Notes at bottom
A colorful, easy-to-prepare chili for any occasion, with a double dose of lycopene from the salsa and the canned tomatoes. Serve plain or on rice or polenta
2 cups onions, chopped
2 cloves garlic, minced
1/2 cup water
1 Tbs. ground cumin
1 Tbs. ground coriander
1 cup bottled red salsa
2 red and/or green peppers, chopped
2 15-oz. cans black beans, drained and rinsed
1 28-oz. can whole tomatoes
11 oz. package frozen corn
1/4 cup cilantro, chopped, or to taste
Salt to taste
Hot sauce to taste
In a large pot, cook the onions and garlic in the water on high heat, stirring frequently, for about 5 minutes. Add the cumin and coriander, and stir for a minute. Stir in the salsa and bell peppers, lower the heat, cover, and simmer for about 5 minutes, stirring occasionally. Add the black beans and tomatoes; simmer for 10 minutes. Add the corn and continue to cook for 10 minutes. Add salt and hot sauce to taste. Stir in the cilantro and serve.
Per 11-oz serving: 222 calories, 10.7 g protein, 2.0 g fat, 45.7 g carbohydrates, .3 saturated fatty acids, .7 g polyunsaturated fatty acids, 3.6 g monounsaturated fatty acids, 0 mg cholesterol, 618 mg sodium, 3.8 g total dietary fiber.
***Cook's Notes from my sister in Ohio -
The only changes I made were:
1. I cooked the onion, garlic and bell peppers together instead of how they said to do it.
2. I added a chopped up zucchini to the onion/garlic/pepper mixture.
3. I used a can of corn instead frozen
4. I let it simmer for about 30 mins instead of 10.
From: Moosewood Restaurant Low-Fat Favorites
Serves: 6 (about 1-1/2 cup)
***See Cook's Notes at bottom
A colorful, easy-to-prepare chili for any occasion, with a double dose of lycopene from the salsa and the canned tomatoes. Serve plain or on rice or polenta
2 cups onions, chopped
2 cloves garlic, minced
1/2 cup water
1 Tbs. ground cumin
1 Tbs. ground coriander
1 cup bottled red salsa
2 red and/or green peppers, chopped
2 15-oz. cans black beans, drained and rinsed
1 28-oz. can whole tomatoes
11 oz. package frozen corn
1/4 cup cilantro, chopped, or to taste
Salt to taste
Hot sauce to taste
In a large pot, cook the onions and garlic in the water on high heat, stirring frequently, for about 5 minutes. Add the cumin and coriander, and stir for a minute. Stir in the salsa and bell peppers, lower the heat, cover, and simmer for about 5 minutes, stirring occasionally. Add the black beans and tomatoes; simmer for 10 minutes. Add the corn and continue to cook for 10 minutes. Add salt and hot sauce to taste. Stir in the cilantro and serve.
Per 11-oz serving: 222 calories, 10.7 g protein, 2.0 g fat, 45.7 g carbohydrates, .3 saturated fatty acids, .7 g polyunsaturated fatty acids, 3.6 g monounsaturated fatty acids, 0 mg cholesterol, 618 mg sodium, 3.8 g total dietary fiber.
***Cook's Notes from my sister in Ohio -
The only changes I made were:
1. I cooked the onion, garlic and bell peppers together instead of how they said to do it.
2. I added a chopped up zucchini to the onion/garlic/pepper mixture.
3. I used a can of corn instead frozen
4. I let it simmer for about 30 mins instead of 10.
