Ingredient List

1	can (19 oz./540 mL) Beans in Tomato Sauce	1
1	can (19 oz./540 mL) stewed tomatoes	1
1	can (12 oz./341 mL) corn niblets, undrained	1
1 cup	water	250 mL
1 - 1 1/2 tsp	chili powder	5 - 7 mL
1/4 tsp	oregano	1 mL
1/4 tsp	allspice or cumin (optional)	1 mL
1/8 tsp	cayenne (optional)	0.5 mL
2	green onions, sliced	2
1/2 cup	light sour cream or yogurt (optional)	125 mL

Directions

In a medium size saucepan combine all ingredients except onions and sour cream. Bring to a boil; reduce heat and simmer about 10 minutes stirring occasionally. Spoon into serving bowls, top with a dollop of sour cream and garnish with green onions. Serve with nacho chips or whole grain bread and cheese for a complete meal.
Microwave Method:
In an 8 cup (2 L) microwaveable casserole or bowl combine all ingredients except onions and sour cream; mix well. Cover and microwave on HIGH for 10 minutes or until heated through.

4 servings

Nutrition Facts For 1 serving (1/4 recipe)
Amount	% Daily Value
Energy 254 kcal
Fat 5.4 g
Carbohydrates 49.2 g
Protein 10.3 g
Total Dietary Fibre 12.8 g