Black bean chili with ham and corn

Yield: 2 Servings

Measure Ingredient
1 teaspoon Olive oil
1 medium Onion; diced
2 cloves Garlic; crushed
1 small Red pepper; diced
1 can Black beans(16oz); rinsed and drained
1 medium Tomato; cut into 2" pieces
1 cup Frozen corn
1½ tablespoon Chili powder
1 teaspoon Ground cumin
1 tablespoon Tomato paste
1 cup Fat-free, low-fat chicken broth
1 cup Broccoli florets
4 ounces Low-fat, honey roasted ham diced
Salt and pepper
½ Loaf crusty sourdough bread
½ ounce Grated Monterey Jack cheese
2 Scallions; chopped


Preheat oven to 350 degrees F. Heat oil in a large nonstick skillet on medium high. Add onion and saute 3 minutes. Add garlic and red pepper.

Saute 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.

Per serving: 703 cal; 41g pro, 105g carb, 16g fat(20%), 46mg chol, 1671mg sodium

Source: Dinner in Minutes, Miami Herald, 1/25/96 format by Lisa Crawford Posted to MM-Recipes Digest V3 #259 Date: 21 Sep 96 21:28:36 EDT

From: "Lisabeth Crawford (Pooh)" <104105.1416@...>

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