Slam Dunk Chili
* exported from mastercook * 
slam-dunk chili 
recipe by : 
serving size : 6 preparation time :0:00 
categories : 
amount measure ingredient -- preparation method 
-------- ------------ -------------------------------- 
1 Tbsp  extra virgin olive oil
1 medium  yellow onion -- chopped
1 medium  green bell pepper -- chopped
1 Tbsp  finely chopped garlic -- or about 3 cloves
1   jalapeno peppers -- seeded and minced (1 to 3)
1 Tbsp  ground cumin
2 tsp  ground ancho chile -- or 1 1/2 tbsp.
  chili powder 1 tsp. dried oregano
2 can  pinto beans -- (15 oz.) rinsed and drained*
1 can  diced tomatoes -- (14 oz.) drained
2 cup  fat-free vegetable broth -- divided
1/4 cup  chopped cilantro leaves
2 Tbsp  mesa or corn meal
  salt and freshly ground black pepper
  to taste
*note: you can use a mixture of canned beans such as black, kidney, white 
or garbanzo beans, instead of just pinto beans. 
in a medium dutch oven or a large pot, heat the oil over medium-high heat. 
saute the onion, bell pepper and garlic in oil until the onion is 
translucent, about 4 minutes. add the jalapeno pepper(s), cumin, ancho 
chile or chili powder and oregano. stir it until the spices are fragrant, 
about 1 minute, but don't let them burn. add the beans, diced tomatoes, 
cilantro and all but 3 tablespoons of vegetable broth. set the remaining 
vegetable broth aside. bring the chili to a boil. reduce heat and simmer, 
uncovered, about 10 minutes. meanwhile, place the mesa or corn meal in a 
small bowl. mix in the reserved vegetable broth, stirring to make it 
smooth. blend the corn mixture into the chili, mixing it well. add the 
salt and pepper, if desired. continue simmering for 10 minutes. for the 
best flavor, let the chili sit at least 1-2 hours in the refrigerator. 
reheat and serve. 
makes 6 servings, about 1 cup per serving. 
per serving: 181 calories, 4 g total fat (<1 g saturated fat), 29 g 
carbohydrate, 9 g protein, 9 g dietary fiber, 682 mg sodium. 
source: "aicr newletter" "judy kujawa" <> 
- - - - - - - - - - - - - - - - - - - 
per serving (excluding unknown items): 262 calories; 3g fat (11.3% 
from fat); 14g protein; 46g carbohydrate; 17g dietary fiber; 0mg 
cholesterol; 12mg sodium. exchanges: 2 1/2 grain(starch); 1/2 lean meat; 
vegetable; 1/2 fat. 
notes : rustle up a pot or two of chili during this march madness season 
for your gang. it's a real slam-dunk, full of taste, phytochemicals, 
fiber and vitamins. easy to make and serve, this hearty one-pot meal will 
satisfy the biggest of appetites. prepare it the night before, or as 
you're watching the games. use any leftovers for fajitas or enchiladas 
later in the week. if you like a lot of kick, use three jalapeno peppers. 
don't like spice? just reduce or eliminate the spices to keep the chili 
(ID: 3008) Mirror: Sun, Apr 3, 2005

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