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---------- Recipe via Meal-Master (tm) v8.03
Title: Black Bean Chili with Ham and Corn
Categories: Miamiherald, Meat/pork, Beans
Yield: 2 Servings
1 ts Olive oil
1 md Onion; diced
2 cl Garlic; crushed
1 sm Red pepper; diced
1 cn Black beans(16oz); rinsed
-and drained
1 md Tomato; cut into 2" pieces
1 c Frozen corn
1 1/2 tb Chili powder
1 ts Ground cumin
1 tb Tomato paste
1 c Fat-free, low-fat chicken
-broth
1 c Broccoli florets
4 oz Low-fat, honey roasted ham
-diced
Salt and pepper
1/2 Loaf crusty sourdough bread
-----------------------FOR GARNISH:-----------------------
1/2 oz Grated Monterey Jack cheese
2 Scallions; chopped
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
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