1 teaspoon olive oil
1 medium red onion, diced (1 cup)
2 medium cloves garlic, crushed
1 small red bell pepper, diced (1/2 cup)
1 16-ounce can black beans, rinsed and drained (1 1/2 cups)
1 medium tomato cut into 2-inch pieces (1 cup)
1 cup frozen corn
1 1/2 tablespoons chili powder
1 teaspoon ground cumin
1 tablespoon tomato paste
1 cup fat-free, low-salt chicken broth
1 cup broccoli florets
4 ounces low-fat, honey-roasted ham, diced
Salt and freshly ground black pepper
1/2 loaf crusty sour dough bread
1/2 ounce grated Monterey Jack cheese (2 tablespoons)
2 scallions, chopped (1/2 cup)
Preheat oven to 350°F.
Heat oil in a large nonstick skillet over medium-high heat. Add onion and saute 3 minutes. Add garlic and red pepper. Saute more 3 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 on top.
Please Note: Nutritional values listed may vary from final results depending on actual measurements and brands used to prepare the recipe.
Nutrition information per serving
647 calories (15 percent from fat),
10.6 grams fat,
34 milligrams cholesterol,
37.2 grams protein,
108.4 grams carbohydrates,
17.8 grams fiber,
1,440 milligrams sodium.