Wednesday, September 29, 2010

Low Fat Beef and Black Bean Chili

There are no real rules when it comes to making chili. This low-fat meat and Black Bean Chile has a lot of vegetables to make both colorful and nutritious.
Preparation time: 10 minutes
Cooking time: 40 minutes
Total time: 50 minutes

* 2 teaspoons canola oil
* 1 medium yellow onion
* 1 large red bell pepper, seeded and chopped
* Chile * 1 jalapeno pepper, seeded and chopped
* 1 large carrot, chopped
* 2 tablespoons chili powder
* 1 tablespoon cumin
* 3 / 4 pound extra-lean ground beef
* 1 15-ounce can crushed tomatoes
* 1 15-ounce can black beans, low sodium, drained
* 2 cups frozen sweet corn

Heat oil in a large Dutch oven over medium heat. Add onion, red pepper, jalapeno pepper and carrot. Cook 5 minutes, until onion has softened. Sprinkle chili powder and cumin over the vegetables and stir for 1 minute. cook over medium-high heat until no longer pink; Crumble ground beef. Add canned tomatoes and black beans. Lower heat and simmer for 15 minutes. Add the sweet corn and cook 5 minutes.

Serve with a dollop of nonfat sour cream or a dash of light (1-2 tablespoons) shredded low-fat Jack.

6-8 servings

Per serving: Calories 279 Calories from Fat 53, Total fat 5.7 g (Sat 1.8g), Cholesterol 35mg, 304mg sodium, 37mg of carbohydrates, 9.3g fiber, 19.4 g protein