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Recipes

Black Bean and Corn Chili Recipe
Serves: 6 person(s)
From the Vermont Department of Health. garlic or garlic powder onion canned black beans canned tomatoes tomato paste frozen corn sugar chili powder cumin green pepper cvt

Ingredients
  • 1 clove garlic or 1 tsp garlic powder
  • 1/2 cup onion
  • 15 ounce can black beans, drained, rinsed (95047)
  • 15 ounce can tomatoes (97116)
  • 17 g (1 Tbsp) tomato paste with salt (97138)
  • 1 cup frozen corn (88830)
  • 1 tsp sugar (optional)
  • 1 tsp chili powder
  • 1 tsp cumin
  • 1/2 cup chopped green pepper

Directions: Saute onion and garlic until onion is clear. (Amount of oil not specified.) Add beans, tomatoes, tomato paste, corn, sugar and spices. Mix and heat to boiling then reduce heat and simmer. Add green pepper and continue simmering until tender. Note: Omitting the sugar only reduces sugars by 0.7 g per serving and calories by 3 by serving. Feedback from another member who used this recipe is she and her child did not miss the sugar and made it without. I believe the sugar is included to increase the sweetness of the corn.

Calories 99.8 kcal (417.6 kJ)
Grams (kcal) %
Total Fat 0.7 6.3 6.3 %
Saturated Fat 0 0 0 %
Total Trans Fat 0 0 0 %
Total Carbohydrate 21.1 84.4 84.6 %
Dietary Fiber 5.5
Sugars 5.5 22 22 %
Protein 5.5 22 22 %
Alcohol 0 0 0 %
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Nutrition Facts
Serving Size 183g
Amount Per Serving
Calories 99.8 kcal (417.6 kJ)
Calories from Fat 6.3 kcal (26.36 kJ)
% Daily Value (*)
Total Fat 0.7 g 1.1 %
Saturated Fat 0 g 0 %
Total Trans Fat 0 g
Cholesterol 0 mg 0 %
Sodium 479 mg 20 %
Potassium 196.2 mg 5.6 %
Total Carbohydrate 21.1 g 7 %
Dietary Fiber 5.5 g 22 %
Sugars 5.5 g
Protein 5.5 g 11 %
Calcium 53.6 mg 5.4 %
Alcohol 0 g
Iron 7.8 %   •   Magnesium 1 %
Manganese 5 %   •   Niacin 0.5 %
Phosphorus 0.8 %   •   Riboflavin 0 %
Selenium 0.3 %   •   Thiamin 0 %
Vitamin A 7.1 %   •   Vitamin B12 0 %
Vitamin B6 5 %   •   Vitamin C 35 %
Vitamin D 0 %   •   Vitamin E 0 %
Zinc 0.7 %   •  
(*) Percent Daily Values are based on a 2,000 calorie diet. Your daily values maybe higher or lower depending on your calorie needs. These values are recommended by a government body. They are not Slim Diary recommendations.

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