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Black Bean Chili Over Sweet Potatoes

 

46

Yield

4

servings

Prep

30

min

Cook

1

hrs

Ready

2

hrs

Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber, Low Sodium
 

Ingredients

4 each sweet potatoes, or yams
large
1 tablespoon olive oil
2 cup sweet red bell peppers
diced
1 ½ cup onions
chopped
1 tablespoon garlic
minced
1 tablespoon chili powder
2 teaspoon cumin
ground
1 can tomatoes, canned with juice
ready cut, (14 1/2 - 16 ounces)
1 can black beans
rinsed thoroughly, drained (15 - 16 ounces)
*
2 cup yellow summer squash
crookneck, diced
*
1 tablespoon jalapeño pepper
minced, seeded
each limes
cut into four wedges
1 x yogurt, low-fat
optional
*
1 x parsley leaves
chopped, fresh
*

Directions

Preheat oven to 400.

Place sweet potatoes in baking dish .

Pierce potatoes with fork and bake until tender, about 1 hour 15 minutes.

Meanwhile, heat olive oil in large non-stick skillet over medium-high heat.

Add diced bell pepper and chopped onions and sauté until golden, about 10 minutes.

Add minced garlic and stir mixture 2 minutes.

Stir in chili powder and ground cumin, then tomatoes and beans and bring mixture to simmer.

Reduce heat to low, cover and cook 20 minutes .

(Can be prepared one day ahead. Cover and refrigerate.

Rewarm over low heat before continuing.)

Add diced squash and minced jalapeno chili; cover chili and cook until squash is crisp-tender, about 6 minutes.

Arrange 1 sweet potato on each plate.

Split potatoes open and mash slightly. Spoon some chili over each.

Squeeze lime juice over and top with yogurt (* sour cream?) and chopped parsley if desired.

Pass remaining chili separately.

 

* not incl. in nutrient facts

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Comments

Nutrition Facts

Serving Size 316g (11.1 oz)
Amount per Serving
Calories 25015% of calories from fat
 % Daily Value *
Total Fat 4g 7%
Saturated Fat 1g 3%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 132mg 6%
Total Carbohydrate 16g 16%
Dietary Fiber 12g 46%
Sugars g
Protein 17g
Vitamin A 495% Vitamin C 220%
Calcium 11% Iron 20%
* based on a 2,000 calorie diet How is this calculated?

 

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