Wednesday, February 5, 2014

Beefy Black Bean Chili for 7 Weight Watchers Points

This is not a Family Favortie, but 3 of the 5 of us do love it.  The positive to something not being a Family Favorite is that I can store leftovers for Fast Grabs for myself and just KNOW the points value of it.

Mr. F actually requested I make up a double batch this time he loves it so much.  The Fact that he liked it so much in the past meant I would Frequently go for a Fast Grab leftover only to discover he had taken it to work for lunch!  That caused me some hardship trying to Figure out what to replace it with last minute. 


2 tsp. olive oil
1 onion, finely chopped
2 garlic cloves, minced
1 Tbsp. chili powder
1 tsp. ground cumin
1/2 tsp. dried oregano
1 lb. lean ground beef (10% or less fat)
2 (14-1/2-oz.) cans stewed tomatoes* (see Quick Tip below)
1 (19 oz.) can black beans, rinsed and drained
1 (14-1/2 oz.) can no-salt-added corn kernels, drained
1 large ripe tomato, chopped
1/4 ripe avocado, finely chopped*
32 baked tortilla chips

Quick Tip:  I chop the whole stewed tomatoes, but to save time, I discovered that you can use pre-diced stewed tomatoes.  The quantity in 1 can is enough, but you can judge the quantity you wish to add into this dish yourself as to whether or not you would want to add 2 cans of pre-diced, stewed tomatoes.  I also freeze my quartered avocados, pull out a piece about an hour before dinner, and then dice over top of the dish.


Heat the oil in a large nonstick skillet over medium heat, then add the onion.  Saute until softened, 3-5 minutes.  Add the garlic, chili powder, cumin, and oregano.  Saute, stirring constantly, 1 minute longer.  Add the beef and brown, breaking it apart about 5 minutes.

Stir in the stewed tomatoes (I chop the whole stewed tomatoes or buy pre-chopped and used only 1 can).  Add the beans and corn as well.  Simmer, uncovered, stirring occasionally, until the flavors are blended, about 20 minutes.  Serve with the tomato, avocado, and tortilla chips.

Optional garnishes:  Chopped red onions or scallions, cilantro.  You can serve as listed here, or serve over rice as well.  Just figure out your points for the addition of the rice. 

Points:  7
Yield: 6 (approximate 1-1/3 c.) servings

346 calories, 10 g total fat, 43 mg cholesterol, 448 mg sodium 42 g total carbohydrate, 9 g dietary fiber, 26 g protein, 101 mg calcium

No comments:

Post a Comment