Permanently Losing 100+ Pounds

Recipes Updated June 10, 2003

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Black Bean Chili

• 2 cups chopped onions
• 2 garlic cloves, minced or pressed
• 1/2 cup water
• 1 tbsp ground cumin
• 1 tbsp ground coriander
• 1 cup prepared Mexican-style red salsa *
• 2 red and/or green bell peppers, chopped
• 3 cups cooked black beans (two 15 oz cans, drained and rinsed)
• 3 cups canned whole tomatoes, with juice (28 oz can)
• 2 cups fresh or frozen corn kernels (11 oz package)
• salt to taste
• Tabasco or other hot pepper sauce to taste
• 1/4 cup chopped fresh cilantro, or to taste (optional)

* Prepared salsa gives this chili a 'finished' flavor without a lot of cooking. We recommend a clean-, crisp-flavored salsa, such as La Victoria brand Casera Salsa or Pace brand Picante Sauce.

In a covered soup pot, cook the onions and garlic in the water on high heat, stirring frequently, for about 5 minutes. Add the cumin and coriander and stir on high heat for a minute. Stir in the salsa and bell peppers, lower the heat, cover, and simmer for about 5 minutes, stirring occasionally. Add the black beans and tomatoes, simmer for 10 minutes. Add the corn and continue to cook for 10 minutes. Add salt and Tabasco to taste. Stir in the cilantro, if desired.

Serve with Almost Fat-Free Cornbread

Per 11 oz serving: 222 cals, 10.7 g protein, 2.0 g fat, 45.7 g carb, 0.3 g saturated fatty acids, 0.7 polyunsaturated fatty acids, 0.3 g monounsaturated fatty acids, 0 mg cholesterol, 618 mg sodium, 3.8 g total dietary fiber

Almost Fat Free Cornbread

• 2 tbsp brown sugar
• 2 egg whites
• 3/4 cup nonfat yogurt or buttermilk
• 1/2 cup pureed cooke pumpkin, sweet potato,or winter squash *
• 1 cup cornmeal
• 1 cup unbleached white flour
• 1/2 tsp salt
• 1 tbsp baking powder

* Small cans or jars of pure squash or sweet potato puree can often be found in the baby food section of the supermarket. A 4- or 4 1/2-oz can will work fine with this recipe. If you use canned pumpkin puree, which usually comes in 16-ounce cans, you can freeze the leftover puree in a tightly sealed container for at least a month.

1. Preheat the oven to 350.
2. Prepare an 8-inch square or 9-inch round baking pan with cooking spray or very lightly coat it with oil. Set it aside.
3. In a large bowl, beat the brown sugar, egg whites, yogurt or buttermilk, and pumpkin (or sweet potato or squash) until frothy. Sift the cornmeal, flour, salt, and baking powder into the mixing bowl. Gently fold the dry ingredients into the wet ingredients until just mixed.
4. Pour the batter into the oiled pan and bake, uncovered, for 20-25 minutes, until a knife inserted in the center comes out clean. Serve hot or at room temperature.

Variation: For a low-fat cornbread with a lighter texture than this nonfat version, add 1/4 cup of canola oil and 1 egg yolk to the wet ingredients and follow the rest of the recipe as before.

Per 3 oz serving: 155 cals, 5.5 g protein, 0.5 g fat, 32.1 g carb, 0.1 g saturated fatty acids, 0.2 polyunsaturated fatty acids, 0.1 g monounsaturated fatty acids, 0 mg cholesterol, 341 mg sodium, 1.4 g total dietary fiber