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Ингредиенты
- 1 tsp Extra virgin olive oil
- 1 med Onion, diced
- 2 x Cloves garlic, crushed
- 1 x Red bell pepper, diced
- 1 can (10z) black beans, rinsed & liquid removed
- 1 med Tomato, minced
- 1 c. Frzn corn
- 1 1/2 Tbsp. Chili pwdr
- 1 tsp Grnd cumin
- 1 Tbsp. Tomato paste
- 1 c. Fat-free or possibly low-fat chicken broth
- 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
- Cost: $ ;
- Preparation Time: 20 min
- Difficulty Level: 3 ;
- Servings: 2
- 1. Preheat oven to 350F. Heat oil in a large, non-stick skillet over medium-high heat. 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.
- 2. Mix tomato paste into chicken broth and mix into chili. Simmer, covered, 10 min. Add in ham and simmer 5 more min. Add in salt and pepper to taste. Adjust seasonings as desired.
- 3. 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 381g | |
| Recipe makes 2 servings | |
| Calories 196 | |
| Calories from Fat 58 | 30% |
| Total Fat 6.61g | 8% |
| Saturated Fat 2.03g | 8% |
| Trans Fat 0.0g | |
| Cholesterol 6mg | 2% |
| Sodium 360mg | 15% |
| Potassium 813mg | 23% |
| Total Carbs 31.37g | 8% |
| Dietary Fiber 7.2g | 24% |
| Sugars 9.14g | 6% |
| Protein 8.15g | 13% |
