| previous | next |
Title: Bean-And-Corn Chili over Puffed Tortilla (Lf)
Categories: Lowfat Vegetarian Chili Tex Bean
Yield: 4 Servings
| T-FACTOR DIET | ||
| 4 | x | Soft flour tortillas; 7" dia check pkg for ones with no lard |
| 1 | c | Onion; chopped |
| 2 | cl | Garlic; finely chopped |
| 1/2 | ts | Oil |
| 14 | oz | Italian-style plum tomatoes; drained |
| 3/4 | ts | Ground cumin; |
| 1/8 | ts | Black pepper |
| 1/8 | ts | Red pepper flakes |
| 15 1/4 | oz | Kidney beans; (reserve 1/4c of liquid) |
| 4 | oz | Mild green chilies; chopped drained |
| 1 | c | Frozen whole-kernel corn; thawed |
| 3 | oz | Monterey Jack Cheese; lowfat shredded |
Arrange tortillas on foil-lined baking sheet. Watching carefully, bake tortillas at 450F for 4 to 5 minutes until puffed and lightly golden. Reserve. Saute onion and garlic in oil in a 12-inch nonstick skillet over medium heat for 3 to 4 minutes. Add tomatoes, cumin, black pepper, red pepper, kidney beans and reserved liquid, and 1/2 of the green chilies. Simmer for 5 minutes, stirring often. Add corn and cook 1 minute longer. Place a tortilla on each plate. Mound about 3/4 c of chili over each. Sprinkle each with 1/4 of the cheese. Serve accompanied by the remaining green chilies.
PER SERVING: 305 cals, 15 mg chol, 11 gm dietary fiber, 8 gm fat, 979 mg sodium, 24% of calories from fat. (if low-fat Jack cheese is not available and you use regular Jack, 323 cals, 10 gm fat, and 20 mg chol per serving, 28% of calories from fat)
Posted on GEnie Food & Wine RT May 10, 1993 by A.ENGLISH [Al & Diane]
From the recipe files of Sylvia Steiger, GEnie THE.STEIGERS, CI$ 71511,2253, GT Cookbook echo moderator at net/node 004/005
From: Sylvia Steiger Date: 14 Nov 96 Low-Fat Echo Ä
| previous | next |