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Рецепт Chipotle Chili With Black Beans And Corn

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0 голосов | 1784 визита
Порций: 8

Ингредиенты

Cost per serving $1.88 view details
  • 1 Tbsp. extra virgin olive oil
  • 1 Tbsp. chopped garlic
  • 2 lrg onions minced
  • 2 x zucchini diced
  • 2 tsp grnd cumin
  • 2 tsp chile pwdr
  • 2 tsp pureed chipotle peppers in adobo sauce (to 2 1/2 tspns)
  • 1 tsp dry oregano leaves
  • 1 tsp coarse salt
  • 6 c. vegetable broth
  • 1 can diced tomatoes in liquid - (14 1/2 ounce)
  • 1 can tomato paste - (6 ounce)
  • 2 c. raw corn kernels
  • 1 can rinsed black beans - (15 ounce)
  • 2 Tbsp. chopped cilantro for garnish Low-fat lowfat sour cream for serving Sliced green onions for serving

Инструкции

  1. Heat oil in (3-qt) non-aluminum pot over medium-high heat. When warm, add in garlic, onions, zucchini, cumin, chile pwdr, chipotle puree, oregano, salt and broth. Stir well. Cook till mix is softened, stirring often, about 7 min.
  2. Puree tomatoes and their liquid with tomato paste and add in to pot, along with corn and black beans. Bring to boil, then reduce heat and simmer, partially covered, stirring occasionally, till mix reaches a chili consistency, about 1 hour. Taste and adjust chipotle. (Can be made ahead and refrigerated 3 days or possibly frzn 1 month. To serve, gently reheat, adding water if chili is too thick. Taste and adjust seasonings.)
  3. Serve warm, garnished with cilantro, passing lowfat sour cream and sliced green onions separately.
  4. This recipe yields 8 servings.
  5. NOTES :

Nutrition Facts

Amount Per Serving %DV
Serving Size 374g
Recipe makes 8 servings
Calories 247  
Calories from Fat 25 10%
Total Fat 2.89g 4%
Saturated Fat 0.5g 2%
Trans Fat 0.0g  
Cholesterol 0mg 0%
Sodium 1211mg 50%
Potassium 1189mg 34%
Total Carbs 46.25g 12%
Dietary Fiber 9.9g 33%
Sugars 8.73g 6%
Protein 12.77g 20%
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