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Black Bean Chili with Ham & Corn

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Submitted by hiraly

YIELD

4 servings

PREP

15 min

COOK

30 min

READY

45 min

Ingredients

1 5
TEASPOON ML OLIVE OIL
1 1
MEDIUM MEDIUM ONIONS
diced
2 2
CLOVES CLOVES GARLIC
crushed
1 1
SMALL SMALL SWEET RED BELL PEPPERS
diced
1 1
CAN CAN BLACK BEANS
rinsed and drained *
1 1
MEDIUM MEDIUM TOMATOES
cut into 2 inch pieces
1 237
CUP ML CORN
frozen
1 ½ 23
TABLESPOONS ML CHILI POWDER
1 5
TEASPOON ML CUMIN
ground
1 15
TABLESPOON ML TOMATO PASTE
1 237
CUP ML CHICKEN BROTH
fat-free
1 237
CUP ML BROCCOLI FLORETS
4 115.6
OUNCES ML/G HAM
honey roasted, low fat, diced
1 1
X X SALT AND BLACK PEPPER *
½ 0.5
LOAF LOAF SOURDOUGH BREAD
crusty *
Garnish
½ 14.5
OUNCE ML/G MONTEREY JACK CHEESE
grated
2 2
EACH 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.

* not incl. in nutrient facts Arrow up button

Comments

 

 

Nutrition Facts

Serving Size 243g (8.6 oz)
Amount per Serving
Calories 204 21% from fat
 % Daily Value *
Total Fat 5g 7%
Saturated Fat 1g 6%
Trans Fat 0g
Cholesterol 18mg 6%
Sodium 680mg 28%
Total Carbohydrate 10g 10%
Dietary Fiber 8g 31%
Sugars g
Protein 29g
Vitamin A 48% • Vitamin C 93%
Calcium 8% • Iron 17%
* based on a 2,000 calorie diet How is this calculated?
Low Cholesterol, Trans-fat Free, High Fiber
 
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