Wednesday, April 13, 2011

Healthy Corn and Black Bean Chili

I found this great recipe in a Cooking Light cookbook and it has been a big hit with my family. I thought I would share it because it is so good and so easy to make.

1 lb lean ground beef or ground turkey
2 tsp chili powder
1 14 oz. package frozen seasoned corn and black beans
1 14 oz. can fat free, less sodium beef broth
1 15 oz can seasoned tomato sauce for chili
Reduced fat sour cream (optional)
Sliced green onions (optional)

1. Brown the meat in a large dutch oven (I just use a big pot). Add chili powder while browning. Drain off any remaining fat.
2. Stir in frozen corn mixture, broth and tomato sauce; bring to a boil. Cover, reduce heat, and simmer 10 min. Uncover and simmer 5 more min.
3. Ladle chili into bowls and top with sour cream and onions if desired.

(If it seems too thick, add a little more tomato sauce and a little water.)

FAT: 3 g.
PROTEIN: 20 g.
CARB: 20 g.
FIBER: 3.4 g.

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