Hard Work Generates Results


  • 2 tbs. extra virgin olive oil
  • 2 red bell peppers, chopped
  • 1 onion, chopped
  • 4 cloves garlic, minced
  • 2 tsp. chili powder
  • 1/2 796mL can no-salt added diced tomatoes
  • 1 540mL can black beans, drained and rinsed
  • 2 cups corn kernels, fresh or frozen
  • 1/2 tsp salt
  • 1/2 cup fat-free sour cream
  • 1/2 cup cilantro sprigs, chopped
  • 1 clove garlic
  • 1 lime, cut into wedges
  • 2 green onions, thinly sliced
  • 1 avocado, peeled and cut into cubes


Heat olive oil in a large pot over medium heat. Saute the peppers until they start to brown on the edges, about 5 minutes. Add the onion and continue to saute for another 5 minutes. Stir in the minced garlic and the chili powder. Add the tomatoes and black beans. Simmer for 10 minutes. Stir in the corn and season with up to 1/2 tsp of salt.

Puree the sour cream, cilantro and garlic clove with a squeeze from 1 lime wedge in a blender or food processor until smooth. Use as garnish, along with the remaining lime wedges, the green onions and the avocado.