Sunday, December 27, 2009

Sweet Potato & Black Bean Chili

I made this for dinner tonight. It was yummy.

Yields: 2 2 cup servings


2 teaspoons extra-virgin olive oil
1 small onion finely diced
1 small sweet potato peeled and diced
2 cloves garlic minced
1 tablespoon chili powder
2 teaspoons ground cumin
1/4 teaspoon ground chipotle chile (see Note)
1/8 teaspoon salt or to taste
1 1/3 cups water
1 15-ounce can black beans rinsed
1 cup canned diced tomatoes
2 teaspoons lime juice
2 tablespoons chopped fresh cilantro

1. Heat oil in a large saucepan over medium-high heat. Add onion and potato and cook, stirring often, until the onion is slightly softened, about 4 minutes. Add garlic, chili powder, cumin, chipotle and salt and cook, stirring constantly, until fragrant, about 30 seconds. Add water, bring to a simmer, cover, reduce heat to maintain a gentle simmer and cook until the potato is tender, 10 to 12 minutes. Add beans, tomatoes and lime juice; increase heat to high and return to a simmer, stirring often. Reduce heat to maintain a simmer and cook until slightly reduced, about 4 minutes. Remove from the heat and stir in cilantro.

NUTRITION INFORMATION: Per serving: 374 calories; 6 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 67 g carbohydrate; 14 g protein; 15 g fiber; 697 mg sodium; 603 mg potassium.

Nutrition bonus: Vitamin A (410% daily value), Vitamin C (45% dv), Iron (30% dv), Potassium (17% dv).

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