Black Bean Chili With Cilantro

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Black Bean Chili With Cilantro

 

1/4 cup dry Sherry or apple juice

1 tablespoon olive oil

2 cups chopped onions

1/2 cup chopped celery

1/2 cup chopped carrots

1/2 cup chopped seeded red bell pepper

4 cups cooked black beans

2 cups stock

2 tablespoons minced garlic

1 cup chopped canned tomatoes

2 teaspoons ground cumin

4 teaspoons chili powder or to taste

1/2 teaspoon dried oregano

1/4 cup chopped cilantro

2 tablespoons sugar or honey

2 tablespoons tomato paste

 

Garnishes;

Nonfat plain yogurt

Grated onion

Shredded low-fat Monterey Jack cheese

 

Heat Sherry and oil in large Dutch oven over medium-high heat. Add onions and

saute until soft but not browned, 5 to 7 minutes. Add celery, carrots and bell

pepper and saute 5 minutes, stirring frequently. Add beans, stock, garlic,

tomatoes, cumin, chili powder, oregano, cilantro, sugar and tomato paste and

bring to boil. Lower heat and simmer, covered, 45 minutes to 1 hour.

Chili should be thick with all water absorbed. Garnish with dollop of yogurt,

onion and cheese.

Makes 4 to 6 servings.

Calories 290, Fat 4 g, Carbs 49 g, Sodium 775 mg, Fiber 12 g.