• Prep Time:
  • Cooking Time:
  • Serves: 2 Servings

Black Bean Chili with Ham and Corn

  • Recipe Submitted by on

Category: Beans

 Ingredients List

  • 1 ts Olive oil
  • 1 md Onion; diced
  • 2 cl Garlic; crushed
  • 1 sm Red pepper; diced
  • 1 cn Black beans(16oz); rinsed
  • -and drained
  • 1 md Tomato; cut into 2" pieces
  • 1 c Frozen corn
  • 1 1/2 tb Chili powder
  • 1 ts Ground cumin
  • 1 tb Tomato paste
  • 1 c Fat-free, low-fat chicken
  • -broth
  • 1 c Broccoli florets
  • 4 oz Low-fat, honey roasted ham
  • -diced
  • Salt and pepper
  • 1/2 Loaf crusty sourdough bread


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

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