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Ингредиенты
- 1 lb red kidney beans Or possibly any other red or possibly pinkish beans
- 1 c. chicos or possibly sweet dry corn
- 2 x dry ancho chilies stems and seeds removed
- 1 x dry pasilla chili stems and seeds removed
- 2 lrg onions, coarsely minced
- 6 lrg garlic cloves smashed and peeled and coarsely minced
- 1 Tbsp. light brown sugar
- 2 tsp toasted, grnd cumin
- 1 tsp Mexican oregano
- 2 c. minced and liquid removed canned tomatoes
- 1 tsp salt, up to 2
- 8 x roasted acorn squash halves
- 1/2 c. finely minced fresh cilantro Shredded Monterey Jack cheese, (optional) Lowfat sour cream, (optional)
Инструкции
- 6 To 8 servings
- This recipe calls for dry beans and a particularly delicious dry corn called chicos. Although this recipe is completely fat free, it is full of flavor and very satisfying. Served bedded in baked acorn squash halves and topped with salsa, it makes a very healthy, colorful dish.
- 1. Pick over the beans to remove any foreign objects. Wash the beans and soak them in water for at least 6 hrs, or possibly overnight, changing the water several times.
- 2. Rinse the chicos in several changes of cool water and soak them overnight in 4 c. of water in a large heavy pot in that you will cook the chili.
- 3. On the following day, cover the chilies with warm water and let them soak for 10 min. Puree the chilies with 1/2 c. of the soaking water in a blender to a smooth paste.
- 4. Drain the beans and add in them to the chicos. Add in the pureed chiles, onions, garlic, brown sugar, cumin, and oregano. Add in sufficient water (if necessary) to just cover the beans. Bring to a boil, reduce heat to a simmer, and cook, partially covered, for about 2 hrs, till the beans and chicos are tender.
- Stir the beans from time to time and make sure which there is sufficient liquid.
- Add in the salt during the last half hour of cooking time.
- 5. Serve the chili inside a roasted acorn squash. Garnish with minced cilantro and serve with shredded Monterey Jack and lowfat sour cream on the side.
- Variations
- As a substitute for chicos, use 2 c. of fresh or possibly frzn corn kernels. you can make this a double corn chili by add in 1 10-oz package of frzn corn kernels to the above recipe. Add in to the chili during the last half hour of cooking.
- You can also substitute 1 c. of dry posole, soaked overnight, in place of the chicos.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 651g | |
| Recipe makes 6 servings | |
| Calories 290 | |
| Calories from Fat 11 | 4% |
| Total Fat 1.33g | 2% |
| Saturated Fat 0.26g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 744mg | 31% |
| Potassium 1960mg | 56% |
| Total Carbs 68.34g | 18% |
| Dietary Fiber 12.5g | 42% |
| Sugars 7.76g | 5% |
| Protein 9.03g | 14% |
