Black bean chili over polenta

Recipe Information

Ingredients

• Chili

  • 1 onion, chopped

  • 1 green bell pepper, stemmed, seeded, and chopped

  • 2 celery stalks, chopped

  • 3 garlic cloves, minced

  • 2 tablespoons chili powder

  • 1 tablespoon cumin

  • 1 tablespoon paprika

  • 2 tablespoons chopped fresh oregano or 2 teaspoons dried oregano

  • ¼ teaspoon cayenne pepper

  • 3 tomatoes, coarsely chopped

  • 6 cups cooked black beans or canned black beans rinsed and drained

  • 1½ cups water

• Polenta

  • 6 cups water

  • 1 cup cornmeal

  • 6 tablespoons plain nonfat yogurt

  • 6 cilantro sprigs

Directions

• To make the chili, coat a large pot with nonstick cooking spray and place it over medium-high heat.

• Add the onion, bell pepper, celery, garlic, chili powder, cumin, paprika, oregano, and cayenne. Sauté the mixture until the vegetables are softened but not browned, 7 to 10 minutes.

• Stir in the tomatoes, beans, and water and bring the mixture to a boil. Reduce the heat to low and let the mixture simmer, stirring occasionally, until the chili has thickened slightly and the flavors have blended, 30 to 40 minutes. If the chili is too thick add water as needed.

• To make the polenta, whisk the water and ¼ cup (1¼ ounces/ 37 grams) of the cornmeal together in a large saucepan until they are smooth. Bring this to a boil. Gradually whisk the remaining cornmeal into the mixture. Reduce the heat to low and allow the mixture to simmer, stirring frequently, until it thickens to the consistency of hot cereal, about 10 minutes.

• Divide the polenta among 6 plates and top each with an equal amount of chili, 1 tablespoon of yogurt, and a cilantro sprig and serve.

Nutrition (per serving)

• Calories: 409 cal

• Total fat: 2g

• Saturated fat: <1g

• Cholesterol: <1mg

• Sodium: 60mg

• Carbohydrate: 77g

• Fiber: 8g

• Protein: 22g