Black Bean Chili with Cornbread Croutons √

Serves 4.

Note: From Meredith Deeds.

• 1 tbsp. olive oil

• 1 onion, chopped

• 1 serrano chile, seeded and minced, optional

• 2 tbsp. salt-free chili powder

• 2 tsp. ground cumin

• 1/2 tsp. salt

• 2 (14-oz.) cans salt-free black beans

• 1 (14-oz.) can diced tomatoes

• 1 c. low-sodium chicken or vegetable stock

• Cilantro leaves, for garnish

• Lime wedges, for garnish

• Cornbread croutons, for garnish (see recipe)


Heat the oil in a large pot over medium heat. Add the onions and sauté for 6 minutes, or until softened. Add the chile, if using, and continue to cook for another 2 minutes.

Add the chili powder, cumin and salt. Cook for another minute. Add the beans, tomatoes and stock. Bring to a boil. Reduce heat to low and simmer for 20 minutes. Ladle into serving bowls and garnish with the cilantro and lime wedges on the side. Garnish with croutons.

Nutrition information per serving without croutons:

Calories 265 Fat 5 g Sodium 480 mg

Carbohydrates 43 g Saturated fat 1 g Calcium 95 mg

Protein 15 g Cholesterol 0 mg Dietary fiber 15 g

Diabetic exchanges per serving: 3 bread/starch, 1 lean meat, ½ fat.

Cornbread Croutons √

Makes enough to garnish 12 servings of chili.

From Meredith Deeds.

• 1 c. yellow cornmeal

• 1 c. unbleached all-purpose flour

• 2 tbsp. sugar

• 1 tbsp. baking powder

• 1/2 tsp. salt

• 1 c. low-fat milk

• 1/3 c. vegetable oil

• 1 egg, lightly beaten


Preheat oven to 400 degrees.

Grease 9-inch square baking pan and line it with parchment paper.

Combine the cornmeal, flour, sugar, baking powder and salt in medium bowl, and stir to mix the dry ingredients. Combine milk, oil and egg in small bowl and mix well. Add the milk mixture to the flour mixture and stir just until blended. Pour the batter into the prepared pan.

Bake in the preheated oven for 20 minutes or until a wooden toothpick inserted into center comes out clean. Remove from the oven and cool on a wire rack.

When the cornbread is cool, turn it out of the pan and cut it into 1-inch squares. Transfer to a baking sheet and crisp the cornbread in a 350-degree oven and bake for about 20 minutes or until dried and crispy. Remove from the oven and let cool on a wire rack.

Any leftover croutons can be frozen in zip-top bag for a month. To use, crisp in a 350-degree oven for 5 minutes.

Nutrition information per each of 12 servings:

Calories 151 Fat 7 g Sodium 240 mg

Carbohydrates 19 g Saturated fat 1 g Calcium 97 mg

Protein 3 g Cholesterol 17 mg Dietary fiber 1 g

Diabetic exchanges per serving: 1 bread/starch, 1 ½ fat.