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Рецепт Black Bean Chili With Oranges

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0 голосов | 1199 визитов
Порций: 4

Ингредиенты

Cost per serving $1.67 view details
  • 2 lrg onions minced
  • 2 x garlic cloves chopped or possibly pressed
  • 1 Tbsp. salad oil
  • 3 can black beans - (15 ounce ea) liquid removed, and rinsed well
  • 1 c. vegetable broth
  • 1 Tbsp. coriander seeds
  • 1 tsp dry oregano
  • 1/4 tsp grnd allspice
  • 1/8 tsp crushed red pepper flakes or possibly to taste
  • 1/8 tsp grnd cardamom
  • 4 lrg naval oranges - (2 to 2 1/2 lbs total)
  • 1 c. nonfat lowfat sour cream Salt to taste

Инструкции

  1. In a 5- to 6-qt pan, combine onions, garlic, oil, and 1/4 c. water. Cook over medium-high heat, stirring often, till onions are tinged with brown (about 10 min); add in water, 1 Tbsp. at a time, if pan appears dry.
  2. Add in beans, broth, coriander seeds, oregano, allspice, red pepper flakes, and cardamom. Bring to a boil; then reduce heat, cover, and simmer till flavors are blended (about 10 min).
  3. Meanwhile, finely shred sufficient peel (colored part only) from oranges to make 2 tsp.. Squeeze juice from sufficient oranges to make 1/2 c.. Set shredded peel and juice aside. Cut peel and all white membrane from remaining oranges; thinly slice fruit crosswise. Cover sliced oranges and set aside.
  4. Uncover chili; bring to a boil over medium heat. Then boil, stirring occasionally, till thickened (15 to 20 min; as chili thickens, reduce heat and stir more often). Stir 1 tsp. of the orange peel and the 1/2 c. orange juice into chili.
  5. Ladle chili into bowls; top with orange slices and lowfat sour cream. Garnish with remaining 1 tsp. orange peel. Season to taste with salt.
  6. This recipe yields 4 servings.

Nutrition Facts

Amount Per Serving %DV
Serving Size 466g
Recipe makes 4 servings
Calories 1029  
Calories from Fat 66 6%
Total Fat 7.65g 10%
Saturated Fat 1.64g 7%
Trans Fat 0.0g  
Cholesterol 0mg 0%
Sodium 358mg 15%
Potassium 4184mg 120%
Total Carbs 185.61g 49%
Dietary Fiber 43.4g 145%
Sugars 9.18g 6%
Protein 60.5g 97%
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