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Bean-And-Corn Chili Over Puffed Tortilla

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Submitted by chefphil

YIELD

4 servings

PREP

20 min

COOK

10 min

READY

30 min

Ingredients

4 4
EACH EACH FLOUR TORTILLAS
(7 inch) *
1 237
CUP ML ONIONS
chopped
2 2
CLOVES CLOVES GARLIC
finely chopped
½ 2.5
TEASPOON ML VEGETABLE OIL
14 404.6
OUNCES ML/G ITALIAN PLUM (ROMA) TOMATOES
drained
¾ 3.8
TEASPOON ML CUMIN
ground
1 1
X X BLACK PEPPER
to taste *
0.6
TEASPOON ML RED PEPPER FLAKES
15 ¼ 440.7
OUNCES ML/G RED KIDNEY BEANS
(reserve 1/4 c of liquid)
4 115.6
OUNCES ML/G GREEN CHILI PEPPERS
mild, drained,or 1/2 ts fresh jalapeno pepper
1 237
CUP ML CORN
frozen, thawed
3 86.7
OUNCES 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.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 310g (10.9 oz)
Amount per Serving
Calories 220 22% 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?
Low Cholesterol, Trans-fat Free, Good source of fiber
 
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