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Recipes

Black Bean Chili Con Carne
Serve with plain yogurt or reduced-fat sour cream, additional sliced scallions, and bowls of rice.
  • 1/2 pound well-trimmed top round of beef, cut into large chunks
  • 1 tablespoon olive oil
  • 1 large green bell pepper, cut into 1/2-inch cubes
  • 1 large red bell pepper, cut into 1/2-inch cubes
  • 6 scallions, thinly sliced
  • 4 cloves garlic, minced
  • 1 tablespoon chili powder
  • 3/4 teaspoon dried oregano
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon salt
  • 1 can (14-1/2 ounces) no salt added stewed tomatoes, chopped with their juice
  • 1 can (19 ounces) black beans, rinsed and drained
  • 1/2 cup chopped cilantro

1. In a food processor, process the meat until coarsely ground, about 30 seconds.

2. In a large skillet, heat oil over medium heat. Add the peppers, scallions, and garlic and cook 7 minutes stirring frequently until peppers are crisp-tender. Add meat, chili powder, oregano, cumin, and salt and cook 2 minutes until meat is no longer pink.

3. Add tomatoes and their juice and beans and bring to a boil. Reduce to a simmer, cover, and cook 7 minutes until flavors are blended and sauce is slightly thickened. Stir in cilantro.


Nutritional Information
Per serving: 343 calories,10.2g total fat, 2.8g saturated fat, 5g monounsaturated fat, 1g polyunsaturated fat, 11.8g dietary fiber, 29g protein, 34g carbohydrate, 51mg cholesterol, 500mg sodium.
Good source of: beta-carotene, fiber, folate, iron, vitamin B6, vitamin B12, vitamin C.


Date Published: 09/19/2005 > Printer-friendly Version
Servings
4

Prep Time
35