Black Bean Chili

Beans Are a Nutritious, High-Fiber Weapon in Every Dieter's Arsenal

Black Bean Chili

1 teaspoon canola oil
4 ounces ground sirloin
1 small onion, finely chopped
1 garlic clove, minced
1 (14.5-ounce) can diced roasted tomatoes with chilies (see note)
1 tablespoon tomato paste
2 (16-ounce) cans black beans, drained and rinsed
1/2 cup chicken broth
1/2 teaspoon ground cumin
1 teaspoon chili powder
1/4 teaspoon crushed dried oregano
1 dash cayenne pepper or season to taste
1/2 teaspoon salt
1/4 teaspoon pepper

Heat oil in nonstick Dutch oven. Add ground sirloin, onion and garlic. Saute over medium-high heat, stirring frequently for five minutes or until onion is tender and beef is browned. Pour off excess fat. Add tomatoes, tomato paste, black beans and broth. Stir well. Stir in cumin, chili powder, oregano, cayenne, salt and pepper. Simmer for 15 minutes to blend flavors. Serves four.

Each serving has: 250 calories; 7.5 grams fat; 20 grams protein; 54 grams carbohydrates; 20 milligrams cholesterol; 1,240 milligrams sodium and 11 grams dietary protein.

Note: If diced roasted tomatoes with chilies aren't available, use a can of diced tomatoes and add one small minced jalapeno chile with the onion and garlic.

Bev Bennett is the co-author of The Dictionary of Healthful Food Terms (Barron's, 1997).

(C) 2005. Bev Bennett. Distributed by the Tribune Media Services International.