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Ингредиенты
- 1 tsp Extra virgin olive oil
- 1 med Onion, diced
- 2 cl Garlic, crushed
- 1 sm Red pepper, diced
- 1 can Black beans(16oz), rinsed and liquid removed
- 1 med Tomato, cut into 2" pcs
- 1 c. Frzn corn
- 1 1/2 Tbsp. Chili pwdr
- 1 tsp Grnd cumin
- 1 Tbsp. Tomato paste
- 1 c. Fat-free, low-fat chicken broth
- 1 c. Broccoli florets
- 4 ounce Low-fat, honey roasted ham diced Salt and pepper
- 1/2 loaf crusty sourdough bread
- 1/2 ounce Grated Monterey Jack cheese
- 2 x Scallions, minced
Инструкции
- Preheat oven to 350 degrees F. Heat oil in a large nonstick skillet on medium high. Add in onion and saute/fry 3 min. Add in garlic and red pepper.
- Saute/fry 3 more min. Add in black beans, tomatoes, corn, chili pwdr and cumin. Mix tomato paste into chicken broth and mix into chili. Simmer, covered, 10 min. Add in broccoli and ham and simmer 5 more min. Add in salt and pepper to taste. Adjust seasonings as desired. Hot bread in oven for 5 min. Slice and serve with chili. Serve chili over rice and pass cheese and scallions to sprinkle over top.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 568g | |
| Recipe makes 2 servings | |
| Calories 816 | |
| Calories from Fat 81 | 10% |
| Total Fat 9.31g | 12% |
| Saturated Fat 2.67g | 11% |
| Trans Fat 0.0g | |
| Cholesterol 6mg | 2% |
| Sodium 655mg | 27% |
| Potassium 3498mg | 100% |
| Total Carbs 145.2g | 39% |
| Dietary Fiber 34.7g | 116% |
| Sugars 12.87g | 9% |
| Protein 47.47g | 76% |
