Black Beans and Ham

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

Suggestions


Welcome to a delightful culinary experience with our Black Beans and Ham recipe! This hearty dish is not only gluten-free but also packed with flavor and nutrition, making it a perfect choice for lunch or dinner. In just 40 minutes, you can whip up a meal that serves six, ensuring that everyone at the table is satisfied.

Imagine the rich aroma of sautéed onions and bell peppers filling your kitchen as you prepare this comforting main course. The combination of tender black beans and savory, cubed ham creates a satisfying base, while the addition of chili powder adds a warm kick that will tantalize your taste buds. Topped with melted Cheddar cheese, this dish is a true crowd-pleaser.

Not only is this recipe easy to make, but it also offers a wonderful balance of protein, healthy fats, and carbohydrates, making it a nutritious option for any meal. Whether you're looking for a quick weeknight dinner or a dish to impress your guests, Black Beans and Ham is sure to become a favorite in your household. So gather your ingredients, and let’s get cooking!

Ingredients

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