This quick and simple black bean chili is easy to double or triple for larger groups, making it perfect for tailgate parties before football games. If you keep all of the ingredients on hand, you can have this tasty dish ready in less than 30 minutes.
You can serve this chili with crusty rolls or serve it over rice or pasta as a vegetarian entree. Also, you can add leftover chopped poultry or meat to it. Either way you may want to top it with grated cheese.
If you have leftover chili, add vegetable or chicken stock for a delicious black bean soup. For even faster preparation use a 12-ounce package of frozen chopped onions and 1/4 teaspoon of garlic powder.
BLACK BEAN CHILI
Preparation time: 10 minutes
Cooking time: 15 minutes
Yield: 4 servings
2 medium onions, finely chopped
2 cloves garlic, pressed or minced
1 can (4 ounces) diced green chilies
2 teaspoons chili powder
1 teaspoon dried oregano, crushed
1 teaspoon ground cumin
2 cans (14 1/2 ounces each) diced tomatoes, undrained
2 cans (15 ounces each) black beans, drained
1. Cook onions and garlic in a large saucepan, covered, over low heat until soft. Stir occasionally. Add a little water or stock, if necessary, to prevent scorching.
2. Add all other ingredients except the beans. Mix thoroughly. Heat to a boil over medium heat. Reduce heat to low; simmer 10 minutes. Add beans; mix well. Heat thoroughly.
Nutrition information per serving:
Calories …….. 275 Fat …………. 3 g Cholesterol .. 0 mg
Sodium ….. 1,390 mg Carbohydrates .. 58 g Protein …… 20 g
Q. A friend gave me this recipe. We love its tart, lemony flavor and pudding-cake texture, but we try to stay away from all those egg yolks. Could you adapt this? Lenore McKirahan, San Diego
LEMON CURD PUDDING CAKE
Preparation time: 20 minutes
Cooking time: 30-40 minutes
Yield: 9 servings
3 eggs, separated
1 1/2 cups sugar
1/2 cup flour
1/4 teaspoon salt
Juice of 2 large lemons
1 teaspoon grated lemon rind
1 1/2 cups non-fat milk
2 tablespoons margarine, melted
1. Heat oven to 375 degrees. Beat egg whites in a medium bowl to soft peaks. Gradually beat in 1/2 cup of the sugar until stiff but still glossy; set aside.
2. Beat egg yolks, remaining sugar, flour and salt in another medium bowl with electric mixer. Beat in lemon juice and rind; beat in milk and melted margarine. Fold egg whites into batter.
3. Place batter in 8- or 9-inch-square baking dish. Place pan in a larger pan and pour hot water into large pan to a depth of 1 inch. Bake 30 to 40 minutes, until knife inserted in center comes out clean. Dessert comes out with cake on top and sauce on bottom.
Nutrition information per serving:
Calories ……. 220 Fat …………. 5 g Cholesterol .. 90 mg
Sodium …… 135 mg Carbohydrates .. 42 g Protein …….. 4 g
A. This dessert is a good and easy substitute for lemon meringue pie. I eliminated the egg yolks and used egg substitute instead. I further reduced the added fat by using only a tablespoon of butter. I also found that a reduced amount of sugar was sufficient to keep the lemony-tart flavor that makes this such a refreshing pudding cake.
LIGHT LEMON CURD PUDDING CAKE
Preparation time: 20 minutes
Cooking time: 30-40 minutes
Yield: 9 servings
3 egg whites
1/3 cup plus 3/4 cup sugar
1/3 cup liquid egg substitute
1/2 cup unbleached, all-purpose flour
1/4 teaspoon salt
Juice of 2 large lemons
1 teaspoon grated lemon zest
1 1/2 cups non-fat milk
1 tablespoon butter or margarine, melted
1. Heat oven to 375 degrees. Beat egg whites in a medium bowl until soft peaks form. Gradually beat in 1/3 cup of the sugar until mixture is stiff but still glossy; set aside.
2. Beat egg substitute, remaining 3/4 cup of sugar, flour and salt in another medium bowl with electric mixer. Beat in lemon juice and rind, then milk and melted butter or margarine.
3. Fold egg whites into the batter and place in 8- or 9-inch-square baking dish. Place the dish in a larger pan and pour hot water into large pan to a depth of 1 inch.
4. Bake 30 to 40 minutes, until knife inserted in center comes out clean. Dessert comes out with cake on top and sauce on bottom.
Nutrition information per serving:
Calories …… 160 Fat …………. 2 g Cholesterol .. 4 mg
Sodium ….. 135 mg Carbohydrates .. 32 g Protein ……. 4 g
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