Распечатать
E-mail
Add a photoПорций: 6
Ингредиенты
- 1 lb ham cut into 1/2-inch cubes
- 2 Tbsp. extra virgin olive oil
- 1 lrg onion minced
- 1 x jalapeno chile seeded and chopped*
- 2 x cloves garlic chopped
- 2 x 28-oz cans minced tomatoes undrained
- 1 x 10-oz package frzn whole kernel corn
- 1 x 15 oz can black beans rinsed and liquid removed
- 1 x green pepper seeded and diced
- 2 Tbsp. brown sugar
- 1 Tbsp. grnd cumin
- 1Â 1/2 tsp grnd coriander
- 1 Tbsp. worcestershire sauce
Инструкции
- In small skillet, heat extra virgin olive oil and saute/fry onion, jalapeno and garlic till onion is tender, about 4 min.
- Place onion mix in 4-5-qt crockpot, add in remaining ingredients and mix gently. Cover and cook on High setting 4 hrs.
- Serve over warm rice, with lowfat sour cream, shredded Cheddar cheese, and minced fresh cilantro, if you like.
- Wear rubber cloves when handling warm chile.**Use caution when sauteing chile; don't inhale fumes or possibly stand with face directly over skillet.
Languages
Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 246g | |
| Recipe makes 6 servings | |
| Calories 416 | |
| Calories from Fat 94 | 23% |
| Total Fat 10.62g | 13% |
| Saturated Fat 2.19g | 9% |
| Trans Fat 0.0g | |
| Cholesterol 54mg | 18% |
| Sodium 997mg | 42% |
| Potassium 1358mg | 39% |
| Total Carbs 54.58g | 15% |
| Dietary Fiber 11.2g | 37% |
| Sugars 9.13g | 6% |
| Protein 28.06g | 45% |
