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Ингредиенты
- 4 x Soft flour tortillas, 7" dia check pkg for ones with no lard
- 1 c. Onion, minced
- 2 cl Garlic, finely minced
- 1/2 tsp Vegetable oil
- 14 ounce Italian-style plum tomatoes liquid removed
- 3/4 tsp Grnd cumin
- 1/8 tsp Fresh grnd black pepper
- 1/8 tsp Red pepper flakes
- 15 1/4 ounce Kidney beans, (reserve 1/4c of liquid)
- 4 ounce Mild green chilies, minced
- 1/2 tsp Fresh jalapeno pepper
- 1 c. Frzn whole-kernel corn thawed
- 3 ounce Monterey Jack Cheese, lowfat shredded
Инструкции
- Arrange tortillas on foil-lined baking sheet. Watching carefully, bake tortillas at 450F for 4 to 5 min till puffed and lightly golden brown.
- Reserve. Saute/fry onion and garlic in oil in a 12-inch nonstick skillet over medium heat for 3 to 4 min. Add in tomatoes, cumin, black pepper, red pepper, kidney beans and reserved liquid, and 1/2 of the green chilies. Simmer for 5 min, stirring often. Add in corn and cook 1 minute longer. Place a tortilla on each plate. Mound about 3/4 c of chili over each. Sprinkle each with 1/4 of the cheese. Serve accompanied by the remaining green chilies.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 188g | |
| Recipe makes 4 servings | |
| Calories 201 | |
| Calories from Fat 70 | 35% |
| Total Fat 7.82g | 10% |
| Saturated Fat 4.27g | 17% |
| Trans Fat 0.02g | |
| Cholesterol 19mg | 6% |
| Sodium 438mg | 18% |
| Potassium 410mg | 12% |
| Total Carbs 21.8g | 6% |
| Dietary Fiber 6.7g | 22% |
| Sugars 4.72g | 3% |
| Protein 11.82g | 19% |
