Nachos With Black Bean Chili - Cooking Light Recipe
Recipe
Ingredients
2 tsp olive oil
1/4 cup chopped onion
1 tbsp chili powder
1 tbsp ground cumin
1 can (15-oz) black beans, drained
1 can (14-1/2-oz) no-salt-added -stewed t, omatoes, undrain
1 tbsp all-purpose flour
1/2 cup skim milk
1 cup shredded reduced-fat sharp -cheddar, cheese
4 oz fat-free baked tortilla -chips (abo, ut 4 c)
2 tbsp sliced pickled jalapenos
1 chopped fresh cilantro
Recipe
Preparation
Directions: Heat 2 t oil in a large skillet over medium heat. Add
chopped onion, and saute 2 minutes. Add chili powder and cumin, and
cook 1 minute, stirring constantly. Add black beans and tomatoes, and
cook 15 minutes or until thickened, stirring occasionally. Set aside,
and keep warm.
Place flour in a small saucepan. Gradually add milk, stirring with a
whisk until blended. Bring to a boil over medium heat; reduce heat,
and simmer 2 minutes or until thickened. Remove from heat; add
cheese, stirring until cheese melts.
Place chips on a large serving platter. Spoon bean mixture over
chips. Pour cheese mixture over bean mixture; top with sliced
jalapeno peppers. Sprinkle with chopped cilantro, if desired.
Nutritional Info: CALORIES 179 (26% from fat); PROTEIN 9.9g; FAT 5.1g
(sat 1.8g, mono 1.9g, poly 0.6g); CARB 24.7g; FIBER 1.8g; CHOL 10mg;
IRON 1.8mg; SODIUM 243mg; CALC 179mg
Reprinted from Cooking Light website: http://www.CookingLight.com
Servings:
8
Back
to Stew Recipes
Food Tips of the Week
Dieting made easy
When deciding on a weight loss program, it is essential to try to restrict your intake of salt, fat and refined carbohydrate.
Some lower carbohydrate diet pointers:
* Make reduced carbohydrate bread crumbs for breadcrumb coated foods.
Whilst you may be able to buy reduced carb breadcrumbs, you may make them at home by simply using reduced carb bread. All you have to do is simply toast the reduced carb bread in a pre-heated oven on a cookie sheet. When it is well toasted, process it in your food processor or blender. To store, keep in a tupperware jar or container.
* Fiber is essential
Cutting the carbs in your diet often results in reduction in fiber also. Look at low carbohydrate recipes that are rich in fiber to restore the balance.
Flavonoid foods
(inlcudes lettuce, fennel, lima bean & chamomile)
The nutrients called 'flavonoids' which exist in these foods are thought by experts to have properties as anti-carcinogens.
Nutritionalists looking into the effects of flavonoids believe they may well also have numerous healthy benefits, amongst them, antiviral and anti-inflammatory capabilities.
A good number also help you lose weight, so should be included in every weight loss regime.
Nachos With Black Bean Chili - Cooking Light Recipe Index from Recipes 4U
You can now stop spending your hard earned cash on top price recipe cookery books or high meals in swanky restaurants, all you have to do is find and print the recipe that meets your requirements and commence preparing good food to amaze your family in the comfort of your own home
|
