June 07, 2007

Recipe Swap

This is a super yummy and quick meal to fix...if you like chili and you like Mexican, this is the best of both worlds! My family loves it topped with sour cream and salsa...hope you enjoy! :)
Spicy Black Bean Chili
Prep: 35 min Cook: 20 min Makes: 4 servings
2 tbl extra-virgin olive oil
1 tbl cumin seeds (or I just use 1 tsp ground cumin)
2 cups chopped onion (if you don't like onion go easy on this, it's ALOT of onion)
1/2 cup chopped green bell pepper
1 tsp minced garlic or 2 cloves garlic minced
2 - 15 oz cans black beans, rinsed and drained
1 - 14 1/2 oz can diced tomatoes, undrained
1 1/2 cups water
1 tbl chili powder
2 tsp paprika
1/2 tsp crushed red pepper
1 tbl chopped fresh oregano (or 1 tsp dried oregano)
Kosher salt
Black Pepper
1/2 cup thinly sliced green onions
1/4 cup fat free dairy sour cream or plain low-fat yogurt
1/4 cup chopped fresh cilantro
  1. In large sauce pan heat olive oil over medium heat. Add the cumin; cook and stir for 1 minute. Stir in chopped onion, bell pepper, and garlic. Cook and stir about 5 minutes or until onion is tender.
  2. Stir in black beans, undrained tomatoes, the water, chili powder, paprika, and crushed red pepper.
  3. Bring to boiling; reduce heat. Simmer, uncovered for 20 minutes. Stir in oregano. Season to taste with kosher salt and black pepper.
  4. Top individual servings with green onions, sour cream, and cilantro. (optional)
Nutrition facts per serving:
296 cal.
8g total fat
49g carb
13g fiber
17g protein
This receipe is taken from "The Sonoma Diet Cookbook" by Dr. Connie Guttersen, R.D., PH.D. Click here for her website.
For more healthy receipes go here!

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