Peach Crisp With Fresh Peaches

Low Fat Black-Bean-and Corn Chili with Polenta

Low Fat Black-Bean-And Corn Chili With Polenta

Ingredients

• polenta
• 1 medium onion, chopped, 1/2 cup
• 2 cloves garlic, minced
• 3 fresh jalapeno peppers, seeded and chopped, or 1/4 cup chopped canned , jalapeno peppers
• 1 tablespoon cooking oil
• 1 teaspoon dried oregano, crushed
• 3/4 teaspoon ground cumin
• 14 1/2 ounces mexican-style stewed tomatoes
• 8 ounces reduced-sodium tomato sauce
• 1/2 cup beer
• 15 ounces black beans, rinsed and drained
• 1 cup frozen whole kernel corn
• 1/8 teaspoon pepper
• 2 tablespoons freshly shredded parmesan cheese

Method

1. Prepare Polenta.
2. Cool 1 hour.
3. Cover and chill several hours or overnight till firm.
4. For chili, cook onion, garlic, and fresh jalapeno, if using, in hot oil in a large skillet over medium-high heat till tender but not brown.
5. Stir in oregano and cumin; cook 1 minute more.
6. Drain stewed tomatoes, reserving juice; set tomatoes aside.
7. Add reserved tomato juice, tomato sauce, and beer to onion mixture; bring to boiling.
8. Reduce heat; simmer, uncovered, for 5 minutes.
9. Coarsely chop stewed tomatoes.
10. Add tomatoes, black beans, corn, canned jalapenos, if using, and pepper to onion mixture.
11. Simmer, uncovered, 15 to 20 minutes more or till most of liquid is absorbed (mixture should be thick).
12. Meanwhile, remove Polenta from pan.
13. Cut into squares; cut each square in half diagonally.
14. Place on a greased baking sheet.
15. Bake, covered, in a 400°F oven for 10 to 12 minutes or till heated through.
16. To serve, place two Polenta triangles on each of four serving plates.
17. Spoon chili over top.
18. Top with Parmesan cheese.
19. Makes 4 servings.
20. Polenta: Bring 2 1/4 cups water to boiling in a saucepan.
21. Combine 3/4 cup yellow cornmeal, 3/4 cup cold water, and 1/4 teaspoon salt in a small bowl.
22. Slowly add the cornmeal mixture to the boiling water, stirring constantly.
23. Cook and stir till mixture returns to boiling.
24. Reduce heat to very low.
25. Cover and simmer 15 minutes, stirring occasionally.
26. Pour hot mixture into a greased 8x8x2-inch baking pan.
27. Nutrition facts per serving: 326 cal, g total fat 1 g sat fat, 2 mg cholesterol, 855 mg sodium, 60 g carbohydrate , 9 g dietary fiber, 14 g pro Daily Value: 16% vitamin A, 100% vitamin C 10% calcium, 25% iron

Full List of Low-Fat Recipes
Full List of Chili Recipes

Recently Viewed

White Chicken Chili:
Place the chicken in a big resealable plastic bag Mix together everything else, pour it into the bag with the chicken, press out the air, and seal the bag Throw the bag Continue Reading →

Quiche Recipe:
Coat a large nonstick skillet with cooking spray, and place over medium-high heat until hot Add chicken and onion, and cook until chicken is browned, stirring to crumble Continue Reading →

Chilli Con Carne:
Place a soup pot or a dutch oven over medium heat After about a minute, add the olive oil and swirl to coat the pan Add the onion, chili powder, cumin, and ¼ teaspoon Continue Reading →

Appetizers:
Preheat oven to 400:. Sift flour, salt and spices into a bowl. Cut in butter finely until mixture resembles breadcrumbs. Add grated cheese and mix well. Mix egg with Continue Reading →

Baked Chicken Breast:
To flour and cook chicken breasts, follow Basic Recipe. Drain juice from pineapple into a measuring cup. Add enough orange juice to total 3/4 cup. Stir in cornstarch and Continue Reading →

List All