Black Bean Chili With Cilantro

Recipe Ingredients

1/4 cup	59ml	Dry Sherry or apple juice
1 tablespoon	15ml	Olive oil
2 cups	125g / 4.4oz	Chopped onions
1/2 cup	55g / 1.9oz	Chopped celery
1/2 cup	55g / 1.9oz	Chopped carrots
1/2 cup	73g / 2.6oz	Chopped seeded red bell pepper
4 cups	640g / 22oz	Cooked black beans
2 cups	474ml	Defatted stock
2 tablespoons	30ml	Minced garlic
1 cup	62g / 2.2oz	Chopped canned tomatoes
2 teaspoons	10ml	Ground cumin
4 teaspoons	20ml	Chili powder - or to taste
1/2 teaspoon	2.5ml	Dried oregano
1/4 cup	4g / 0.1oz	Chopped cilantro
2 tablespoons	30ml	Sugar or honey
2 tablespoons	30ml	Tomato paste
		Garnishes
		Nonfat plain yogurt
		Grated onion
		Shredded low-fat Monterey Jack cheese

Recipe Instructions

Heat Sherry and oil in large Dutch oven over medium-high heat. Add onions and saute until soft but not browned, 5 to 7 minutes. Add celery, carrots and bell pepper and saute 5 minutes, stirring frequently. Add beans, stock, garlic, tomatoes, cumin, chili powder, oregano, cilantro, sugar and tomato paste and bring to boil. Lower heat and simmer, covered, 45 minutes to 1 hour.

Chili should be thick with all water absorbed. Garnish with dollop of yogurt, onion and cheese.

This recipe yields 4 to 6 servings.

Nutrition Analysis Per 1/6 Serving: Calories 290; Carbohydrates 49 g; Protein 14 g; Fat 4 g, including sat. fat 1/2 g; Cholesterol 0 mg; Sodium 775 mg; Calcium 140 mg; Dietary fiber 12 g.

Source:
Lynn Thomas on the http://www.prodigy.net Food BB

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8 (1 votes)

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