Soups & Stews : Beef Last Updated: Feb 10th, 2008 - 09:06:49 Chili with Black Beans & Corn By Sandra Woodruff  Printer friendly page Yield: about 12 cups   2  pounds 95% lean ground beef 1 1/2 cups chopped onion 2 cans (14 1/2-ounces each) Mexican-style stewed tomatoes, crushed 2 cans (15-ounces each) black beans, undrained 1 cup low-sodium vegetable juice cocktail (like V-8) or no-added-salt tomato sauce 3 tablespoons chili powder 1 teaspoon ground cumin 2 cups frozen whole kernel corn 4 ounce-can chopped green chilies Shredded reduced-fat Monterey Jack or Mexican blend cheese (optional) 1. Coat a 6-quart pot with cooking spray, and preheat over medium heat. Add the ground beef, and cook, stirring to crumble, until the meat is no longer pink. Add the onion, cover and cook for several minutes, or until the onions start to soften. 2. Add the undrained tomatoes, beans, vegetable juice or tomato sauce, chili powder, and cumin, and bring the mixture to a boil. Reduce the heat to low, cover, and simmer for 20 minutes. Add the corn and chiles and simmer for 10 minutes more. Serve hot, topping each serving with some cheese if desired. Nutritional Facts (per 1-cup serving) Calories: 202    Carbohydrates: 24 g    Fiber: 6 g   Fat: 4 g   Sat. fat: 1.4 g Cholesterol: 40 mg Protein: 20 g   Sodium: 486 mg   Calcium: 56 Potassium: 817 mg GI rating: low Diabetic exchanges: 2 1/2 lean meat, 1 1/4 carbohydrate (1 starch, 1 vegetable)   Note: When cooking for a smaller crowd, this recipe can be halved and cooked in a 3-quart pot. Leftovers also freeze well. © Copyright 2005 by eatsmarttoday.com Top of Page