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3 teaspoons olive oil
1 medium onion, diced
1/2 red pepper, diced
1 large carrot, diced or shredded
1 clove garlic, minced
1/2 tablespoon chili powder
1 teaspoon ground cumin
1 (15-ounce) can whole or chopped tomatoes
1 cup broth (vegetable, chicken, tomato juice or water)
1 (28-ounce) can black beans
1 ear corn, kernels removed
Coarse salt and freshly ground black pepper
Perfect Microwaveable Rice, recipe follows
In a large pot, heat the olive oil over medium high heat. Add the onions, peppers, carrot, and garlic, cook stirring often, until vegetables are tender, about 5 minutes. Add chili powder and cumin, and cook 1 to 2 minutes more or until they smell delicious.
Add the tomatoes, broth, black beans and corn to the pot with the vegetables. Bring to a boil, reduce to a simmer. Cook 10 to 20 minutes, until flavors are well combined. Taste and adjust seasonings with salt and pepper.
Serve over rice.
Note: If the chili seems too thick, thin out with water or chicken stock.
Perfect Microwave Rice:
2 cups long grain rice
3 1/2 cups water or stock
1 1/2 teaspoons butter or oil
Salt and freshly ground black pepper
Place all ingredients in a large glass measuring or any microwave safe bowl. The rice expands during cooking, so be sure to choose a container that is large enough. Microwave on high, uncovered, for 10 minutes. Microwave on medium-low, uncovered, for 15 minutes. Do not stir the rice at any time during the cooking process. Season with salt and fluff with a fork just before serving.
Yield: 6 to 8 servings
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Nutritional Analysis
per serving |
Calories
350 |
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Fat
4 g |
Saturated Fat
0.9 g |
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Carbohydrates
67 g |
Fiber
6.7 g |
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Protein
12g |
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Try our Fat & Calorie Calculator
for additional information. |
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