PDQ Black Bean Chili

Serves 4.

Note: This comes together in about 3 minutes flat. Here it’s shown on polenta, but you can serve it on rice, pasta, corn chips or mashed sweet potatoes. If you’re making polenta from scratch, choose coarse-ground cornmeal. If you’re in a hurry, try packaged instant polenta. From Beth Dooley.

• 1 (15-oz.) canned black beans

• 1/2 c. prepared corn salsa or tomato salsa

• 2 c. cooked polenta (see recipe)

• Fresh thyme or cilantro for garnish, optional

Directions

Put the beans and salsa into a medium saucepan and heat through. Serve over the polenta. Garnish with thyme or cilantro. Serve warm.

Nutrition information per serving without polenta:

Calories 115

Fat 1 g

Sodium 530 mg

Carbohydrates 22 g

Saturated fat 0 g

Added sugars 0 g

Protein 7 g

Cholesterol 0 mg

Dietary fiber 8 g

Exchanges per serving: 1 ½ carb, 1 lean protein.

 

Polenta

Serves 4.

Note: Double the recipe to have extra polenta on hand. It’s delicious to later pat it into cakes and sizzle it in a little oil or butter then topped with cheese. From Beth Dooley.

• Generous pinch salt

• 1/2 c. coarse ground cornmeal

Directions

In a medium saucepan set over high heat, bring 3 to 4 cups of lightly salted water to a boil and gradually stir in the polenta with a whisk or wooden spoon.

Reduce the heat and continue stirring about every 15 minutes until the cornmeal is swollen and tastes cooked (not raw), about 35 to 45 minutes.

Nutrition information per serving:

Calories 55

Fat 1 g

Sodium 70 mg

Carbohydrates 12 g

Saturated fat 0 g

Added sugars 0 g

Protein 1 g

Cholesterol 0 mg

Dietary fiber 1 g

Exchanges per serving: 1 carb.