Preheat oven to 350 degrees F. Heat oil in a large nonstick skillet on medium high. Add onion and saute 3 minutes. Add garlic and red pepper. Saute 3 more minutes. Add black beans, tomatoes, corn, chili powder and cumin. Mix tomato paste into chicken broth and mix into chili. Simmer, covered, 10 minutes. Add broccoli and ham and simmer 5 more minutes. Add salt and pepper to taste. Adjust seasonings as desired. Warm bread in oven for 5 minutes. Slice and serve with chili. Serve chili over rice and pass cheese and scallions to sprinkle over top. Per serving: 703 cal; 41g pro, 105g carb, 16g fat(20%), 46mg chol, 1671mg sodium Source: Dinner in Minutes, Miami Herald, 1/25/96 format by Lisa Crawford Posted to MM-Recipes Digest V3 #259 Date: 21 Sep 96 21:28:36 EDT From: "Lisabeth Crawford (Pooh)" <104105.1416@CompuServe.COM>
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|Serving Size: 1 Serving (690g)|
|Recipe Makes: 2|
|Calories from Fat: 114 (14%)|
|Amt Per Serving||% DV|
|Total Fat 12.7g||17 %|
|Saturated Fat 4.1g||21 %|
|Monounsaturated Fat 4.4g|
|Polyunsanturated Fat 2.8g|
|Cholesterol 38.8mg||12 %|
|Sodium 1495.5mg||52 %|
|Potassium 2170.6mg||57 %|
|Total Carbohydrate 139g||41 %|
|Dietary Fiber 30.3g||121 %|
|Sugars, other 108.7g|
|Protein 51.5g||74 %|
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Calories per serving: 844
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