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Black beans give this chili a lighter texture



Here’s a different take on chili. It’s made with black beans instead of kidney beans. These give a lighter texture to the chili and are perfect for a vegetarian meal. The broccoli in this recipe is cut into small pieces that absorb the flavor of the tomato-based sauce. This chili tastes great the second day, so make extra for another quick meal.

The spicy heat is up to you. If you like your chili extra spicy, add more chili powder. I added sliced jalapeno peppers to microwaved white rice for the side dish. It adds an extra punch to the dish.

Garlic Black Bean Chili

INGREDIENTS

2 teaspoons canola oil

1 cup thinly sliced red onion

4 crushed garlic cloves

1 16-ounce can low-sodium black beans, rinsed and drained (1 1/2 cups)

1 medium tomato cut into 1-inch pieces (about 1 cup)

1 cup frozen corn kernels

1 cup broccoli florets cut into 1-inch pieces

1 1/2-tablespoons chili powder

2 teaspoons ground cumin

1 tablespoon tomato paste

1 cup vegetable broth

Salt and freshly ground black pepper to taste

1/4 cup shredded reduced-fat Monterey Jack cheese

DIRECTIONS

Heat oil in a large nonstick skillet over medium-high heat. Add onion and garlic and saute 3 minutes. Add black beans, tomatoes, corn, broccoli, chili powder and cumin. In a bowl, mix tomato paste into broth, then stir into chili. Simmer, covered, 15 minutes. Add salt and pepper and taste for seasoning. Add more chili powder or cumin as desired. Serve chili over rice and sprinkle with cheese.
Yield 2 servings.

Recipe by Linda Gassenheimer

Mexican White Rice

INGREDIENTS

1 package microwave white rice

2 jalapeno peppers, seeded and sliced (1/4 cup)

2 teaspoons canola oil

Salt and freshly ground black pepper

DIRECTIONS

Microwave rice according to package instructions. Measure 1 1/2 cups rice and reserve remaining rice for another time. Add the jalapeno pepper, canola oil and salt and pepper to taste.
Yield 2 servings.

Recipe by Linda Gassenheimer
Tribune News Service

 

 



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