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Bean-And-Corn Chili Over Puffed Tortilla

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Recipe

 

Yield

4 servings

Prep

20 min

Cook

10 min

Ready

30 min
Low Cholesterol, Trans-fat Free, Good source of fiber

Ingredients

Amount Measure Ingredient Features
4 each flour tortillas
(7 inch)
* Camera
1 cup onions
chopped
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2 cloves garlic
finely chopped
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½ teaspoon vegetable oil
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14 ounces italian plum (roma) tomatoes
drained
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¾ teaspoon cumin
ground
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1 x black pepper
to taste
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teaspoon red pepper flakes
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15 ¼ ounces red kidney beans
(reserve 1/4 c of liquid)
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4 ounces green chili peppers
mild, drained,or 1/2 ts fresh jalapeno pepper
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1 cup corn
frozen, thawed
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3 ounces monterey jack cheese
lowfat, shredded
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Ingredients

Amount Measure Ingredient Features
4 each flour tortillas
(7 inch)
* Camera
237 ml onions
chopped
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2 cloves garlic
finely chopped
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2.5 ml vegetable oil
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404.6 ml/g italian plum (roma) tomatoes
drained
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3.8 ml cumin
ground
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1 x black pepper
to taste
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0.6 ml red pepper flakes
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440.7 ml/g red kidney beans
(reserve 1/4 c of liquid)
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115.6 ml/g green chili peppers
mild, drained,or 1/2 ts fresh jalapeno pepper
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237 ml corn
frozen, thawed
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86.7 ml/g monterey jack cheese
lowfat, shredded
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Directions

Arrange tortillas on foil-lined baking sheet.

Watching carefully, bake tortillas at 450F for 4 to 5 minutes until puffed and lightly golden.

Reserve.

Sauté onion and garlic in oil in a 12-inch nonstick skillet over medium heat for 3 to 4 minutes.

Add tomatoes, cumin, black pepper, red pepper, kidney beans and reserved liquid, and ½ of the green chilies.

Simmer for 5 minutes, stirring often.

Add corn and cook 1 minute longer.

Place a tortilla on each plate.

Mound about ¾ cup of chili over each.

Sprinkle each with ¼ of the cheese.

Serve accompanied by the remaining green chilies.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 310g (10.9 oz)
Amount per Serving
Calories 22022% from fat
 % Daily Value *
Total Fat 5g 8%
Saturated Fat 2g 12%
Trans Fat 0g
Cholesterol 9mg 3%
Sodium 498mg 21%
Total Carbohydrate 11g 11%
Dietary Fiber 3g 12%
Sugars g
Protein 24g
Vitamin A 17% Vitamin C 40%
Calcium 16% Iron 14%
* based on a 2,000 calorie diet How is this calculated?
 

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