Chili, Corn & Black Bean Saute
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
1 medium yellow or white onion6-8 cloves garlic(depending on how large the cloves are, or how much you like garlic)3 fresh jalapeño peppers(if these are too hot for you, use a mild Anaheim chili or a small bell pepper)2 large ears of corn (preferably white corn)1/2 cup (4 oz) salsa(red or green, hot or mild, your choice – preferably fresh, not canned or bottled)15 oz can black beans, drained and rinsedabout 1/4 cup fresh lemon juice(could be slightly less, shouldn't be more)1 tbsp olive oil1/4 tsp each: Mrs. Dash™ extra spicy seasoning (or other flavor if you don't like spicy food) & red pepper flakes (optional)1/8 tsp each: cumin & ground corianderchopped cilantro to taste (if you like it, otherwise skip it)
Peel and chop onion (medium dice), peel and thinly slice garlic (don't chop or crush), remove seeds and ribs from peppers and finely dice, remove husk from corn and cut kernels from cobs.
Place onions, peppers and garlic in a cold wok or large sauté pan, add oil and toss (stir) until all are evenly coated. Turn heat to medium high and sauté, stirring occasionally, until onions are soft and have started to caramelize (they should be a golden color with a few darker bits here and there). Add corn and continue to sauté, stirring more frequently, until corn kernels have plumped slightly and their color has altered from creamy white to a slightly translucent buttery color. Add pepper flakes (if using), salsa, black beans, and lemon juice. Stir thoroughly and add all other spices except cilantro. Increase heat and bring mixture to a fast simmer. Cook until sauce thickens, stirring frequently. (Note: if the sauce is very watery, you can remove the vegetables from it with a slotted spoon and continue to cook just the sauce until it's thick enough that when you run a spoon along the bottom, a trail remains for a second or two – then pour the sauce over the vegetables and stir to combine. The reason for this is that you want the corn to remain slightly crisp. Be sure to stir the sauce frequently since, as it thickens, it could burn.) Sprinkle chopped cilantro on top and serve.
Makes 4 servings (about 1 cup each)
Serving suggestions:
Stir in some chopped cooked chicken or some cooked shrimp. Top with a dollop of Greek yogurt or a sprinkle of reduced-fat shredded cheese. Serve with a warm low-carb tortilla.
Number of Servings: 4
Recipe submitted by SparkPeople user SELKIE1964.
Place onions, peppers and garlic in a cold wok or large sauté pan, add oil and toss (stir) until all are evenly coated. Turn heat to medium high and sauté, stirring occasionally, until onions are soft and have started to caramelize (they should be a golden color with a few darker bits here and there). Add corn and continue to sauté, stirring more frequently, until corn kernels have plumped slightly and their color has altered from creamy white to a slightly translucent buttery color. Add pepper flakes (if using), salsa, black beans, and lemon juice. Stir thoroughly and add all other spices except cilantro. Increase heat and bring mixture to a fast simmer. Cook until sauce thickens, stirring frequently. (Note: if the sauce is very watery, you can remove the vegetables from it with a slotted spoon and continue to cook just the sauce until it's thick enough that when you run a spoon along the bottom, a trail remains for a second or two – then pour the sauce over the vegetables and stir to combine. The reason for this is that you want the corn to remain slightly crisp. Be sure to stir the sauce frequently since, as it thickens, it could burn.) Sprinkle chopped cilantro on top and serve.
Makes 4 servings (about 1 cup each)
Serving suggestions:
Stir in some chopped cooked chicken or some cooked shrimp. Top with a dollop of Greek yogurt or a sprinkle of reduced-fat shredded cheese. Serve with a warm low-carb tortilla.
Number of Servings: 4
Recipe submitted by SparkPeople user SELKIE1964.
Nutritional Info Amount Per Serving
- Calories: 239.7
- Total Fat: 4.9 g
- Cholesterol: 0.0 mg
- Sodium: 157.2 mg
- Total Carbs: 42.0 g
- Dietary Fiber: 10.9 g
- Protein: 11.2 g
Member Reviews