Black Bean Chili with Ham & Corn
Yield
4 servingsPrep
15 minCook
30 minReady
45 minLow Cholesterol, Trans-fat Free, High Fiber
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 1 | teaspoon |
olive oil
|
|
| 1 | medium |
onions
diced |
|
| 2 | cloves |
garlic
crushed |
|
| 1 | small |
sweet red bell peppers
diced |
|
| 1 | can |
black beans
rinsed and drained |
*
|
| 1 | medium |
tomatoes
cut into 2 inch pieces |
|
| 1 | cup |
corn
frozen |
|
| 1 ½ | 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
|
*
|
| ½ | loaf |
sourdough bread
crusty |
* |
| Garnish | |||
| ½ | ounce |
monterey jack cheese
grated |
|
| 2 | each |
scallions, spring or green onions
chopped |
|
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 5 | ml |
olive oil
|
|
| 1 | medium |
onions
diced |
|
| 2 | cloves |
garlic
crushed |
|
| 1 | small |
sweet red bell peppers
diced |
|
| 1 | can |
black beans
rinsed and drained |
*
|
| 1 | medium |
tomatoes
cut into 2 inch pieces |
|
| 237 | ml |
corn
frozen |
|
| 23 | ml |
chili powder
|
|
| 5 | ml |
cumin
ground |
|
| 15 | ml |
tomato paste
|
|
| 237 | ml |
chicken broth
fat-free |
|
| 237 | ml |
broccoli florets
|
|
| 115.6 | ml/g |
ham
honey roasted, low fat, diced |
|
| 1 | x |
salt and black pepper
|
*
|
| 0.5 | loaf |
sourdough bread
crusty |
* |
| Garnish | |||
| 14.5 | ml/g |
monterey jack cheese
grated |
|
| 2 | each |
scallions, spring or green onions
chopped |
|
Directions
Preheat oven to 350℉ (180℃).
Heat oil in a large nonstick skillet on medium high.
Add onion and sauté 3 minutes.
Add garlic and red pepper. Sauté 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.
