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Low Fat Black Bean Chili (high fiber)


1 lb. Dried black beans
2 tablespoon Chili powder
2 Onions, chopped
2 Carrots, chopped
2 Cloves garlic, minced
2 Stalks celery, chopped
1, 28 oz. Can plum tomatoes, undrained
1 Orange, quartered (unpeeled)
1/2 c Chopped Italian parsley
4 Chicken bouillon cubes
2 teaspoon Tabasco sauce
2 teaspoon Cumin or to taste

De-gas beans if desired (see instructions on How to De-gas Beans), or soak the beans overnight, drain and rinse. Cover the beans with water in a large pot, bring to a boil and simmer 1 hour. Add the remaining ingredients except the parsley and simmer for 1 1/2 hours or until the beans are tender, adding more water if needed. Remove the orange quarters and serve over cooked whole grains; sprinkle with parsley.

Makes 6 to 8 servings.

Calories......230.....Fat.....1 g.....Fiber.....14 g




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This page is maintained by Chef Frank Fileccia, CCC, CEC, GOM (Frank's Recipes)
Copyright © Frank Fileccia 1998, 1999, 2000, 2001, 2002, 2003, 2004.