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Recipes

Shrimp & Black Bean Chili
In this chili, the exquisite combination of flavors and textures includes shrimp, corn, tomatoes, black beans and a generous amount of cumin, chili powder, and garlic.
  • 1 tablespoon olive oil
  • 2 large red bell peppers, diced
  • 1 large onion, diced
  • 1 cup shredded carrot
  • 2 fresh jalapeqo peppers, diced, with some of the seeds
  • 3 garlic cloves, minced
  • 1 tablespoon chili powder
  • 1-1/2 teaspoons cumin
  • 1 can (16 ounces) crushed tomatoes in puree
  • 1 can (16 ounces) black beans, rinsed and drained
  • 1/4 cup chicken broth, canned or homemade
  • 1 cup corn kernels, frozen or fresh (from 3 ears)
  • 3/4 pound medium shrimp--shelled, deveined, and halved crosswise

1. In Dutch oven or flameproof casserole, heat oil over medium-high heat. Stir in bell peppers, onion, carrot, jalapeqo peppers, garlic, chili powder and cumin. Saute until tender, 6 to 8 minutes.

2 . Stir in tomatoes, black beans and broth, and bring to a simmer. Reduce heat to low, cover and cook 10 minutes, stirring occasionally, to blend flavors.

3. Stir in corn and shrimp, increase heat to medium, cover and cook, stirring frequently, until shrimp are cooked through, 6 to 8 minutes (the fresh corn should still be crunchy).


Nutritional Information
Per serving: 306 calories, 6.1g total fat, 1g saturated fat, 3.1g monounsaturated fat, 1.3g polyunsaturated fat, 13g dietary fiber, 22g protein, 47g carbohydrate, 101mg cholesterol, 550mg sodium.
Good source of: beta-caarotene, fiber, folate, iron, magnesium, potassium, selenium, thiamin, vitamin B6, vitamin C.


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

Prep Time
55