HomeSoups and Stews Chili Black Bean Chili

Black Bean Chili

Posted in : Chili on by : Beckie Tags: , , , , ,

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Black Bean Chili
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Chili

Servings: 2

Black Bean Chili

    Black Bean Chili
  • 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
  • dash salt and freshly ground black pepper
  • 1/2 loaf crusty sour dough bread
  • 1 cup cooked rice
    For garnish:
  • 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.

Serves 2

Please Note: Nutritional values listed may vary from final results depending on actual measurements and brands used to prepare the recipe.

Nutrition Facts

Black Bean Chili

Serves 2

Amount Per Serving
Calories 1200.35 kcal
% Daily Value*
Total Fat 20.0 g 30.8%
Saturated Fat 6.79 g 34%
Trans Fat 0.02 g
Cholesterol 45.97 mg 15.3%
Sodium 1609.26 mg 67.1%
Total Carbohydrate 197.62 g 65.9%
Dietary Fiber 34.54 g 138.2%
Sugars 18.38 g
Protein 66.06 g
Vitamin A 28.89 % Vitamin C 100.25 %
Calcium 54.69 % Iron 88.64 %

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

https://beckieskitchen.com/recipes/black-bean-chili/



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