• 2 tsp. olive oil
• 1 onion, chopped
• 1 clove garlic, crushed
• 3-3/4 cups Italian style peeled tomatoes, chopped, with juice reserved
• 1/2 cup vegetable stock or water
• 1/4 cup chili powder, more if desired
• 1 Tbs. masa harina or cornmeal
• 2 tsp. sugar
• 1 tsp. cumin
• 1 tsp. salt (optional)
• 1/4 tsp. cayenne pepper, more if desired
• 1/4 tsp. pepper
• 1 lb. canned black beans, rinsed and drained
• 10 ounces frozen corn, thawed
• 1 jalapeño pepper (optional), canned or fresh, seeded and chopped (wear rubber gloves)

Heat oil in a heavy non-reactive saucepan over medium heat. Sauté onion and garlic 5 minutes or until softened. Add next 9 ingredients. Increase heat to high and bring to a boil. Immediately reduce heat to medium low and simmer 15 minutes. Add beans and corn and simmer another 20-30 minutes, adding additional stock or water if chili becomes too thick. Stir in jalapeño pepper just before serving.

Per serving: calories 283, fat 4.8g, 14% calories from fat, cholesterol 0mg, protein 12.7g, carbohydrates 54.8g, fiber 15.5g, sugar 16.3g, sodium 558mg, diet points 3.5.

Dietary Exchanges: Milk: 0.0, Vegetable: 3.8, Fruit: 0.0, Bread: 2.3, Lean meat: 0.0, Fat: 0.4, Sugar: 0.1, Very lean meat protein: 0.0

  view detailed nutritional information

The recommended wines are: Chianti, Chenin Blanc, or Beaujolais.