Mexican Black-Bean Chili

Yield: 6 servings (serving size: 1 1/2 cups chili, 1 tablespoon sour cream, and 1 tablespoon cilantro)

Ingredients

• 1  cup  diced onion
• 1  cup  diced green bell pepper
• 1  pound  ground chuck
• 1 1/2  cups  no-salt-added beef broth
• 1  tablespoon  chili powder
• 1 1/2  teaspoons  ground cumin
• 3/4  teaspoon  dried oregano
• 1/2  teaspoon  salt
• 1/8  teaspoon  pepper
• 3  garlic cloves, crushed
• 2  (14.5-ounce) cans no-salt-added diced tomatoes, undrained
• 2  (15-ounce) cans black beans, drained
• 6  tablespoons  fat-free sour cream
• 6  tablespoons  chopped fresh cilantro

Preparation

Place a large nonstick skillet over medium-high heat until hot. Add first 3 ingredients; cook until browned, stirring to crumble. Drain well; return meat mixture to pan. Add broth and next 8 ingredients (broth through beans); bring to a boil. Reduce heat; simmer 15 minutes or until slightly thick, stirring occasionally.

Ladle chili into soup bowls; top with sour cream and cilantro.

Nutritional Information

Calories:

346 (30% from fat)

Fat:

11.6g (sat 4.3g,mono 4.7g,poly 0.8g)

Protein:

25.4g

Carbohydrate:

35.5g

Fiber:

5.5g

Cholesterol:

44mg

Iron:

4.9mg

Sodium:

529mg

Calcium:

103mg