Black Beans and Corn Chili

Ingredients

• 8 ounces whole onion or 7 ounces chopped, ready-cut onion (1 2/3 cups)
• 2 teaspoons olive oil
• 1 large clove garlic
• ½ to 1 whole jalapeno
• 1 teaspoon ground cumin
• ¼ to ½ teaspoon hot chili powder
• 15-ounce can black beans, no salt added
• Enough fresh oregano to yield 1 tablespoon chopped or 1 teaspoon dried oregano
• 1 16-ounce can pureed tomatoes, no salt added
• 1 ½ cups beer
• 1 teaspoon white vinegar
• 4 whole wheat tortillas, preferably no fat added
• 2 scallions
• 2 cups frozen corn kernels
• ⅛ teaspoon salt
• Freshly ground black pepper to taste
• 4 tablespoons low-fat sour cream

• Nutritional Information

  • Nutritional analysis per serving (2 servings)

    1094 calories; 23 grams fat; 6 grams saturated fat; 10 grams monounsaturated fat; 3 grams polyunsaturated fat; 179 grams carbohydrates; 30 grams dietary fiber; 17 grams sugars; 35 grams protein; 12 milligrams cholesterol; 1434 milligrams sodium

  Note: Nutrient information is not available for all ingredients. Amount is based on available data.
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2 servings

Preparation

1. Chop whole onion.
2. Heat nonstick pan large enough to hold all filling ingredients until it is very hot. Reduce heat to medium-high, and add oil. Saute the onions until they begin to soften and brown.
3. Meanwhile, mince the garlic and add. Wash, trim, seed and mince the jalapeno, and add. Stir in the cumin and chili powder.
4. Drain and rinse the beans. When onions have softened, add the beans, oregano, tomatoes, beer and vinegar, and continue to cook at a simmer while preparing the rest of the meal.
5. Wrap the tortillas in aluminum foil, and heat in a toaster oven about 5 minutes, until heated through.
6. Wash, trim and slice scallions.
7. Two minutes before it is time to serve the chili, add the corn and stir well to heat through. Season with salt and pepper. Serve the chili, topped with scallions and sour cream, with warm tortillas.

30 minutes