Black beans give this chili recipe a lighter texture | New

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Here is a different version of chili. It is made with black beans instead of red beans. These give a lighter texture to the chilli 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 on day two, so make extra for another quick meal. 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.

Useful tips:

— You can use any type of onion.

— Only one tablespoon of tomato paste is used. If you have any left over, freeze it for another time.

— You can use any type of Mexican-style cheese.

Countdown:

— Prepare the ingredients.

— Start the chilli.

— While the chilli is cooking, prepare the rice.

Shopping list:

To buy: 1 16-ounce can low-sodium black beans, 1 red onion, 1 medium tomato, 2 jalapeno peppers, 1 bag of frozen corn kernels, 1 small bunch of broccoli florets, 1 bottle of powdered chili, 1 bottle ground cumin, 1 small container tomato paste, 1 container sodium-reduced vegetable broth, 1 bag shredded reduced-fat Monterey Jack cheese, 1 package micro-safe white rice waves, .

Staples: canola oil, garlic, salt and black peppercorns.

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GARLIC AND BLACK BEAN CHILI

Recipe by Linda Gassenheimer

2 teaspoons rapeseed oil

1 cup thinly sliced ​​red onion

4 crushed garlic cloves

1 16-ounce can low-sodium black beans, rinsed and drained (1 1/2 cups)

1 medium tomato, cut into 1-inch pieces (about 1 cup)

1 cup frozen corn kernels

1 cup broccoli florets, cut into 1-inch pieces

1 1/2 tablespoons chili powder

2 teaspoons ground cumin

1 tablespoon tomato paste

1 cup vegetable broth

Salt and freshly ground black pepper to taste

1/4 cup low-fat Monterey Jack cheese, grated

Heat the oil in a large nonstick skillet over medium-high heat. Add onion and garlic and sauté for 3 minutes. Add black beans, tomatoes, corn, broccoli, chili powder and cumin. In a bowl, stir the tomato paste into the broth, then stir into the chili. Simmer, covered, 15 minutes. Season with salt and pepper and taste for seasoning. Add more chili powder or cumin, as desired. Serve chili over rice and sprinkle with cheese.

Makes 2 servings.

Per serving: 405 calories (22% fat), 10.1 g fat (2.5 g saturated, 4.3 g monounsaturated), 9 mg cholesterol, 21.9 g protein, 65.2 g of carbohydrates, 19.6 g of fibre, 563 mg of sodium.

MEXICAN WHITE RICE

Recipe by Linda Gassenheimer

1 package of microwave white rice

2 jalapeno peppers, seeded and sliced ​​(1/4 cup)

2 teaspoons rapeseed oil

Salt and freshly ground black pepper

Microwave rice according to package directions. Measure out 1 1/2 cups of rice and reserve the remaining rice for another time. Add the jalapeno pepper, canola oil and salt and pepper to taste.

Makes 2 servings.

Per serving: 212 calories (21% from fat), 4.9g fat (0.4g saturated, 3g monounsaturated), no cholesterol, 3.4g protein, 37.7g carbs, 0 .9g fiber, 3mg sodium.

Linda Gassenheimer is the author of more than 30 cookbooks, including her most recent, “The 12-Week Diabetes Cookbook.” Email her at [email protected]

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