Распечатать
E-mail
Add a photoПорций: 4
Ингредиенты
- 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
- 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.
- 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).
- 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.
- 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.
- Ladle chili into bowls; top with orange slices and lowfat sour cream. Garnish with remaining 1 tsp. orange peel. Season to taste with salt.
- This recipe yields 4 servings.
Languages
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% |
