Bean-and-Corn Chili over Puffed Tortilla

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* Exported from MasterCook *

 

BEAN-AND-CORN CHILI OVER PUFFED TORTILLA

 

Recipe By :

Serving Size : 0 Preparation Time :0:00

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Amount Measure Ingredient -- Preparation Method

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Soft flour tortillas -- 7 " dia pkg for ones with no

lard

1 cup Onion -- chopped

20 milliliters Garlic -- finely chopped

1/2 teaspoon Vegetable oil

14 ounces Italian-style plum tomatoes -- drained

3/4 teaspoon Ground cumin

1/8 teaspoon Fresh ground black pepper

1/8 teaspoon Red pepper flakes

15 1/4 ounces Kidney beans -- (reserve 1/4c liquid)

4 ounces Mild green chilies -- chopped

OR

1/2 teaspoon Fresh jalapeno pepper

1 cup Frozen whole-kernel corn -- thawed

3 ounces Monterey Jack Cheese -- lowfat

 

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.

 

 

 

Source:

" http://www.webvalue.net/recipes/lowfat/lowfat03.htm#baccopt "

 

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Per Serving (excluding unknown items): 1861 Calories; 32g Fat (15.2%

calories from fat); 126g Protein; 278g Carbohydrate; 111g Dietary Fiber;

76mg Cholesterol; 569mg Sodium. Exchanges: 17 1/2 Grain(Starch); 10 Lean

Meat; 3 Vegetable; 4 Fat.

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0