Tuesday, August 21, 2007

Dawn's Black Bean Chili

You will need a 3.5 to 6 quart slow cooker.
8 oz italian sausage (it calls for hot but i like mild)
3 cloves garlic, finely chopped
1 green pepper, chopped
1 onion, chopped
1 can black beans, rinsed
2 cans kernal corn, drained (calls for one, we like it with two)
1 cup canned chopped tomatoes with juice
1/2 cup chicken stock
1 bay leaf
1 tbsp chili powder ( i double all the spices from what is written here)
1 1/2 tsp cumin seeds (or powder)
1 1/2 tsp oregano
pinch cayenne pepper
Salt and pepper (about 1-2 tsps each)
1. In a skillet, over medium hear, cook sausage until browned. Drain off the fat.
2. In a slow cooker, combine all ingredients including sausage.
3. Cover and cook on High for 2 to 3 hours or on Low for 5 to 6 hours until hot and bubbling. Remove bay leaf and season with salt and pepper to taste. (never add any)
We eat it over rice, sprinkled with a little cheese, a dollop of sour cream and I love fresh chopped cilantro on top. I tastes even better the next day. It is out of a Gluten free cookbook that I have. The recipes are all amazing and easy. As I am also watching what I eat, here is the nutritional value for just the chili.
Serves 6, one serving is:
Calories 173
Fat, total 3g
Fat, saturated 1g
Cholesterol 5mg
Sodium 920mg
Carbohydrate 28g
Fiber 7g
Protein 13g
Calcium 64 mg
Iron 3mg

This looks good.. I'll let you know when I try it. Dalen won't eat it but the rest of us will.

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