Cagey Midwest Corn and Black Bean Chili

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Dinner
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Ingredients

  • 1 teaspoon vegetable oil
  • 1 yellow onion, sliced
  • 1 red bell pepper, diced
  • 1 green bell pepper, diced
  • 1-2 Tablespoons chopped, canned jalapeño peppers
  • 3 Tablespoons minced garlic
  • 1 pound frozen corn
  • 1½ cups cooked black beans or 1, 15-ounce can black beans, rinsed and drained
  • 1 28 ounce can peeled, diced tomatoes
  • 2 packets chili seasoning or chili powder to taste
  • 3 cups low sodium beef broth
  • hot sauce to taste , and pepper to taste
  • 1 cup fat-free sour cream (optional)
  • ½ cup fat-free Cheddar cheese (optional) chopped green onion or cilantro (optional)

Directions

  1. Wash hands with soap and warm water. Wash fresh vegetables before preparing.
  2. Sauté onion in vegetable oil for 8 minutes on medium-high heat.
  3. Add bell peppers, jalapeño, and garlic and sauté for 4-5 minutes more, taking care not to burn garlic.
  4. Add remaining ingredients and stir well.
  5. Bring pot to a boil, then reduce heat and simmer for at least 30 minutes.
  6. Add pepper and hot sauce to taste.
  7. Top with sour cream, cheese, green onion, and/or cilantro if desired, and serve.

Nutrition Facts (Per Serving)

calories, 186; carbohydrate, 33 g; protein, 9 g; total fat, 2 g; saturated fat, 1 g; trans fat, 0 g; cholesterol, 3 g; fiber, 5 g; total sugars, 9 g; sodium, 472 mg; calcium, 93 mg; folate, 13 mcg; iron, 2 mg; percent calories from fat, 10%.

Makes 8 servings.