Peach Crisp With Frozen Peaches

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Low Fat Black-Bean-and Corn Chili with Polenta

Low Fat Black-Bean-And Corn Chili With Polenta


  • polenta
  • 1 medium onion, chopped, 1/2 cup
  • 2 cloves garlic, minced
  • 3 fresh jalapeno peppers, seeded and chopped, or 1/4 cup chopped canned , jalapeno peppers
  • 1 tablespoon cooking oil
  • 1 teaspoon dried oregano, crushed
  • 3/4 teaspoon ground cumin
  • 14 1/2 ounces mexican-style stewed tomatoes
  • 8 ounces reduced-sodium tomato sauce
  • 1/2 cup beer
  • 15 ounces black beans, rinsed and drained
  • 1 cup frozen whole kernel corn
  • 1/8 teaspoon pepper
  • 2 tablespoons freshly shredded parmesan cheese


  1. Prepare Polenta.
  2. Cool 1 hour.
  3. Cover and chill several hours or overnight till firm.
  4. For chili, cook onion, garlic, and fresh jalapeno, if using, in hot oil in a large skillet over medium-high heat till tender but not brown.
  5. Stir in oregano and cumin; cook 1 minute more.
  6. Drain stewed tomatoes, reserving juice; set tomatoes aside.
  7. Add reserved tomato juice, tomato sauce, and beer to onion mixture; bring to boiling.
  8. Reduce heat; simmer, uncovered, for 5 minutes.
  9. Coarsely chop stewed tomatoes.
  10. Add tomatoes, black beans, corn, canned jalapenos, if using, and pepper to onion mixture.
  11. Simmer, uncovered, 15 to 20 minutes more or till most of liquid is absorbed (mixture should be thick).
  12. Meanwhile, remove Polenta from pan.
  13. Cut into squares; cut each square in half diagonally.
  14. Place on a greased baking sheet.
  15. Bake, covered, in a 400°F oven for 10 to 12 minutes or till heated through.
  16. To serve, place two Polenta triangles on each of four serving plates.
  17. Spoon chili over top.
  18. Top with Parmesan cheese.
  19. Makes 4 servings.
  20. Polenta: Bring 2 1/4 cups water to boiling in a saucepan.
  21. Combine 3/4 cup yellow cornmeal, 3/4 cup cold water, and 1/4 teaspoon salt in a small bowl.
  22. Slowly add the cornmeal mixture to the boiling water, stirring constantly.
  23. Cook and stir till mixture returns to boiling.
  24. Reduce heat to very low.
  25. Cover and simmer 15 minutes, stirring occasionally.
  26. Pour hot mixture into a greased 8x8x2-inch baking pan.
  27. Nutrition facts per serving: 326 cal, g total fat 1 g sat fat, 2 mg cholesterol, 855 mg sodium, 60 g carbohydrate , 9 g dietary fiber, 14 g pro Daily Value: 16% vitamin A, 100% vitamin C 10% calcium, 25% iron

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