Black Bean Chili with Ham and Corn

45 minutes Prep: 15 minutes Cook: 30 minutes

199 calories per serving view nutrition facts

4-6 servings suggest servings

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Ingredients

1	teaspoon	olive oil
1	medium	onion	diced
2	cloves	garlic	crushed
1	small	sweet red bell pepper	diced
1	can	black beans, canned	rinsed and drained
1	medium	tomato	cut into 2 inch pieces
1	cup	corn	frozen
1 1/2	tablespoons	chili powder
1	teaspoon	cumin	ground
1	tablespoon	tomato paste
1	cup	chicken broth	fat-free
1	cup	broccoli florets
4	ounces	ham	honey roasted, low fat, diced
1	x	salt and black pepper
1/2	loaf	sourdough bread	crusty

Garnish
1/2	ounce	monterey jack cheese	grated
2	each	scallions, spring or green onions	chopped

Directions

Preheat oven to 350 degrees F.

Heat oil in a large nonstick skillet on medium high.

Add onion and sauté 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.

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Nutrition Facts

Serving Size 225g

Amount per Serving

Calories 199 21% of calories from fat

	% Daily Value*
Total Fat 5.0g	7%
Saturated Fat 1.0g	6%
Trans Fat 0.0g
Cholesterol 18mg	6%
Sodium 675mg	28%
Total Carbohydrate 29.0g	10%
Dietary Fiber 8.0g	31%
Sugars 6.0g
Protein 14.0g	28%

Vitamin A	37%		Vitamin C	66%
Calcium	8%		Iron	16%

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

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