Black Bean Chili With Ham & Corn

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Quicker Baked Potato

Try this method for speeding up the potato baking process (for a better texture than those that you microwave). Pre-heat the oven to 400. Place the potato in boiling water for 10 minutes. Bake for 30 minutes. This will cut the cooking time in half.

Black Bean Chili With Ham & Corn

beans

1 teaspoon olive oil
1 medium onion; diced
2 centiliter garlic; crushed
1 small red pepper; diced
1 can black beans(16oz); rinsed and drained
1 medium tomato; cut into 2 pieces
1 cup frozen corn
1 1/2 tablespoon chili powder
1 teaspoon ground cumin
1 tablespoon tomato paste
1 cup fat-free, low-fat chicken broth
1 cup broccoli florets
4 oz low-fat, honey roasted ham diced
1 salt and pepper
1/2 loaf crusty sourdough bread
----FOR GARNISH----
1/2 oz grated monterey jack cheese
2 scallions; chopped

Preheat oven to 350 degrees F. Heat oil in a large nonstick skillet on medium high. Add onion and saute 3 minutes. Add garlic and red pepper. Saute 3 more minutes. Add black beans, tomatoes, corn, chili powder and cumin. Mix tomato paste into chicken broth and mix into chili. Simmer, covered, 10 minutes. Add broccoli and ham and simmer 5 more minutes. Add salt and pepper to taste. Adjust seasonings as desired. Warm bread in oven for 5 minutes. Slice and serve with chili. Serve chili over rice and pass cheese and scallions to sprinkle over top. Per serving: 703 cal; 41g pro, 105g carb, 16g fat(20%), 46mg chol, 1671mg sodium Source: Dinner in Minutes, Miami Herald, 1/25/96 format by Lisa Crawford