Bean-And-Corn Chili Over Puffed Tortilla
Yield
4 servingsPrep
20 minCook
10 minReady
30 minLow Cholesterol, Trans-fat Free, Good source of fiber
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 4 | each |
flour tortillas
(7 inch) |
*
|
| 1 | cup |
onions
chopped |
|
| 2 | cloves |
garlic
finely chopped |
|
| ½ | teaspoon |
vegetable oil
|
|
| 14 | ounces |
italian plum (roma) tomatoes
drained |
|
| ¾ | teaspoon |
cumin
ground |
|
| 1 | x |
black pepper
to taste |
*
|
| ⅛ | teaspoon |
red pepper flakes
|
|
| 15 ¼ | ounces |
red kidney beans
(reserve 1/4 c of liquid) |
|
| 4 | ounces |
green chili peppers
mild, drained,or 1/2 ts fresh jalapeno pepper |
|
| 1 | cup |
corn
frozen, thawed |
|
| 3 | ounces |
monterey jack cheese
lowfat, shredded |
|
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 4 | each |
flour tortillas
(7 inch) |
*
|
| 237 | ml |
onions
chopped |
|
| 2 | cloves |
garlic
finely chopped |
|
| 2.5 | ml |
vegetable oil
|
|
| 404.6 | ml/g |
italian plum (roma) tomatoes
drained |
|
| 3.8 | ml |
cumin
ground |
|
| 1 | x |
black pepper
to taste |
*
|
| 0.6 | ml |
red pepper flakes
|
|
| 440.7 | ml/g |
red kidney beans
(reserve 1/4 c of liquid) |
|
| 115.6 | ml/g |
green chili peppers
mild, drained,or 1/2 ts fresh jalapeno pepper |
|
| 237 | ml |
corn
frozen, thawed |
|
| 86.7 | ml/g |
monterey jack cheese
lowfat, shredded |
|
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.
