Here’s a different take on chili. It’s made with black beans instead of kidney beans. These give a lighter texture to the chili and are perfect for a vegetarian meal. The broccoli in this recipe is cut into small pieces that absorb the flavor of the tomato-based sauce. This chili tastes great the second day, so make extra for another quick meal. The spicy heat is up to you. If you like your chili extra spicy, add more chili powder.
I added sliced jalapeno peppers to microwaved white rice for the side dish. It adds an extra punch to the dish.
Helpful Hints:
— You can use any type of onion.
— Only one tablespoon tomato paste is used. If you have extra, freeze it for another time.
— You can use any type of Mexican-style cheese.
Countdown:
— Prepare the ingredients.
— Start chili.
— While chili cooks, make the rice.
Shopping List:
To buy: 1 16-ounce can low-sodium black beans, 1 red onion, 1 medium tomato, 2 jalapeno peppers, 1 bag frozen corn kernels, 1 small bunch broccoli florets, 1 bottle chili powder, 1 bottle ground cumin, 1 small container tomato paste, 1 container reduced-sodium vegetable broth, 1 bag shredded reduced-fat Monterey Jack cheese, 1 package microwaveable white rice, .
Staples: canola oil, garlic, salt and black peppercorns.
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GARLIC BLACK BEAN CHILI
Recipe by Linda Gassenheimer
2 teaspoons canola oil
1 cup thinly sliced red onion
4 crushed garlic cloves
1 16-ounce can low-sodium black beans, rinsed and drained (1 1/2 cups)
1 medium tomato cut into 1-inch pieces (about 1 cup)
1 cup frozen corn kernels
1 cup broccoli florets cut into 1-inch pieces
1 1/2-tablespoons chili powder
2 teaspoons ground cumin
1 tablespoon tomato paste
1 cup vegetable broth
Salt and freshly ground black pepper to taste
1/4 cup shredded reduced-fat Monterey Jack cheese
Heat oil in a large nonstick skillet over medium-high heat. Add onion and garlic and saute 3 minutes. Add black beans, tomatoes, corn, broccoli, chili powder and cumin. In a bowl, mix tomato paste into broth, then stir into chili. Simmer, covered, 15 minutes. Add salt and pepper and taste for seasoning. Add more chili powder or cumin as desired. Serve chili over rice and sprinkle with cheese.
Yield 2 servings.
Per serving: 405 calories (22% from fat), 10.1 g fat (2.5 g saturated, 4.3 g monounsaturated), 9 mg cholesterol, 21.9 g protein, 65.2 g carbohydrates, 19.6 g fiber, 563 mg sodium.
MEXICAN WHITE RICE
Recipe by Linda Gassenheimer
1 package microwave white rice
2 jalapeno peppers, seeded and sliced (1/4 cup)
2 teaspoons canola oil
Salt and freshly ground black pepper
Microwave rice according to package instructions. Measure 1 1/2 cups rice and reserve remaining rice for another time. Add the jalapeno pepper, canola oil and salt and pepper to taste.
Yield 2 servings.
Per serving: 212 calories (21% from fat), 4.9 g fat (0.4 g saturated, 3 g monounsaturated), no cholesterol, 3.4 g protein, 37.7 g carbohydrates, 0.9 g fiber, 3 mg sodium.
