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.
• You can use any type of onion.
• Only one tablespoon tomato paste is used. If you have extra, freeze it for another time.
• You can use any type of Mexican-style cheese.
• Prepare the ingredients.
• Start chili.
• While chili cooks, make the rice.
• To buy: One 16-ounce can low-sodium black beans, one red onion, one medium tomato, two jalapeno peppers, one bag frozen corn kernels, one small bunch broccoli florets, one bottle chili powder, one bottle ground cumin, one small container tomato paste, one container reduced-sodium vegetable broth, one bag shredded reduced-fat Monterey Jack cheese, one package microwaveable white rice.
• Staples: Canola oil, garlic, salt and black peppercorns.
Garlic Black Bean Chili
Yield: 2 servings.
2 teaspoons canola oil1 cup thinly sliced red onion4 crushed garlic cloves1 16-ounce can low-sodium black beans, rinsed and drained (1½ cups)1 medium tomato cut into 1-inch pieces (about 1 cup)1 cup frozen corn kernels1 cup broccoli florets cut into 1-inch pieces1½-tablespoons chili powder2 teaspoons ground cumin1 tablespoon tomato paste1 cup vegetable brothSalt and freshly ground black pepper to taste
cup shredded reduced-fat Monterey Jack cheese
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.
Nutritional information per serving: 405 calories (22% from fat), 10.1 g fat (2.5 g saturated, 4.3 g monounsaturated), 9 mg cholesterol, 21.9 g protein, 65.2 g carbohydrates, 19.6 g fiber, 563 mg sodium.
Mexican White Rice
Yield: 2 servings.
1 package microwave white rice2 jalapeno peppers, seeded and sliced (
cup)2 teaspoons canola oilSalt and freshly ground black pepper
Microwave rice according to package instructions. Measure 1½ cups rice and reserve remaining rice for another time. Add the jalapeno pepper, canola oil and salt and pepper to taste.
Nutritional information per serving: 212 calories (21% from fat), 4.9 g fat (0.4 g saturated, 3 g monounsaturated), no cholesterol, 3.4 g protein, 37.7 g carbohydrates, 0.9 g fiber, 3 mg sodium.
Linda Gassenheimer writes for Tribune News Service.