Spicy Asian Chili

Recipe Ingredients

2 teaspoons	10ml	Peanut oil
2		Shallots - minced
3		Garlic cloves - minced
2 teaspoons	10ml	Minced ginger
2 teaspoons	10ml	Minced lemongrass
4 cups	948ml	Low-fat low-sodium chicken broth
2 tablespoons	30ml	Hoisin sauce
1 tablespoon	15ml	Oyster sauce
2 tablespoons	30ml	Lite soy sauce
1 teaspoon	5ml	Asian chili sauce - (to 2)
1 teaspoon	5ml	Sesame oil
1 teaspoon	5ml	Chinese five spice
3 cups	480g / 16oz	Black beans - drained, rinsed

Recipe Instructions

Heat the oil in a stockpot over medium-high heat. Add the shallots, garlic, ginger, and lemongrass and saute for 2 minutes. Add the broth and bring to a boil. Simmer.

Combine the remaining ingredients except the beans. Add to the pot. Add the beans and simmer for 1 hour.

Serve, or for a thicker, stew-like consistency, take two cups of the chili and puree it, then add the mixture back to the remaining; soup.

This recipe yields 6 servings. Serving size: 1 cup.

Exchanges Per Serving: 1 Very Lean, 1/2 Fat.

Nutrition Facts: Calories 172; Calories from Fat 38; Total Fat 4g; Saturated Fat 1g; Cholesterol 0mg; Sodium 644mg; Carbohydrate 26g; Dietary Fiber 8g; Sugars 6g; Protein 11g.

Source:
American Diabetes Association at http://www.diabetes.org

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