Black Beans and Ham

Gluten Free
Health score
13%
Black Beans and Ham
40 min.
6
309kcal

Suggestions


Are you looking for a hearty and satisfying meal that’s both delicious and gluten-free? Look no further than this delightful Black Beans and Ham recipe! Perfect for lunch or dinner, this dish combines the rich flavors of tender black beans and savory ham, creating a comforting main course that will please the whole family.

In just 40 minutes, you can whip up a dish that not only tantalizes the taste buds but also packs a nutritious punch. With each serving containing approximately 309 calories, it’s a guilt-free option that doesn’t compromise on flavor. The combination of spices, including chili powder, adds a warm kick, while the addition of cornmeal and milk creates a delightful texture that complements the beans beautifully.

Imagine the aroma wafting through your kitchen as the onions and bell peppers sauté to perfection, setting the stage for a meal that’s both satisfying and wholesome. Topped with melted Cheddar cheese, this dish is sure to become a favorite in your household. Whether you’re serving it for a casual family dinner or a cozy lunch with friends, Black Beans and Ham is a versatile recipe that brings comfort and joy to the table. Dive into this culinary adventure and enjoy a bowl of goodness that’s as nutritious as it is delicious!

Ingredients

  • tablespoon vegetable oil 
  • cup onion chopped
  • 0.5 cup bell pepper green red chopped
  • 30 oz black beans undrained canned
  • cups finely-chopped ham cubed fully cooked
  • teaspoons chili powder 
  • 0.3 cup cornmeal 
  • 0.7 cup milk 
  • ounces cheddar cheese shredded
  • 1.5 cups frangelico 

Equipment

  • bowl
  • dutch oven

Directions

  1. Heat oil in 4-quart Dutch oven over medium heat. Cook onion and bell pepper in oil, stirring occasionally, until tender. Stir in beans, ham and 1 teaspoon of the chili powder.
  2. Heat to boiling; reduce heat to low.
  3. Stir Bisquick mix, cornmeal and milk and remaining 1 teaspoon chili powder in medium bowl until soft dough forms. Drop by 6 spoonfuls onto simmering bean mixture.
  4. Cook uncovered 10 minutes. Cover and cook 8 minutes longer.
  5. Sprinkle with cheese. Cover and cook about 2 minutes longer or until cheese is melted.

Nutrition Facts

Calories309kcal
Protein25.74%
Fat29.66%
Carbs44.6%

Properties

Glycemic Index
28.42
Glycemic Load
4.97
Inflammation Score
-7
Nutrition Score
17.909565220708%

Flavonoids

Luteolin
0.59mg
Isorhamnetin
1.34mg
Kaempferol
0.18mg
Myricetin
0.01mg
Quercetin
5.69mg

Nutrients percent of daily need

Calories:308.92kcal
15.45%
Fat:10.29g
15.83%
Saturated Fat:3.54g
22.11%
Carbohydrates:34.81g
11.6%
Net Carbohydrates:23.3g
8.47%
Sugar:2.95g
3.28%
Cholesterol:40.2mg
13.4%
Sodium:1064.19mg
46.27%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.09g
40.19%
Fiber:11.51g
46.03%
Phosphorus:365.83mg
36.58%
Vitamin B1:0.46mg
30.9%
Vitamin C:24.56mg
29.78%
Folate:99.08µg
24.77%
Manganese:0.47mg
23.38%
Vitamin B2:0.36mg
21.41%
Potassium:692.47mg
19.78%
Iron:3.51mg
19.48%
Magnesium:77.68mg
19.42%
Selenium:13.29µg
18.98%
Copper:0.37mg
18.26%
Calcium:162.13mg
16.21%
Zinc:2.43mg
16.18%
Vitamin B6:0.32mg
16.17%
Vitamin B3:2.64mg
13.18%
Vitamin B12:0.78µg
12.96%
Vitamin B5:0.83mg
8.33%
Vitamin A:388.42IU
7.77%
Vitamin K:6.22µg
5.93%
Vitamin E:0.61mg
4.05%
Vitamin D:0.35µg
2.37%