Dinner: Seafood Chili in Tortilla Cups

This recipe includes superfoods such as:

Cinnamon

Health benefits of Seafood Chili in Tortilla Cups

Cinnamon is one of the best ingredients that someone with insulin sensitivity can eat. Half a teaspoon of cinnamon per day has been shown to be very effective at normalizing blood sugar levels. Cinnamon contains hydroxychalcone, which is thought to enhance the effects of insulin. It has also been suggested that Cinnamon prevents post-meal blood sugar spikes by slowing the gastric emptying rate - meaning that food digests slowly. (Reference: http://www.ncbi.nlm.nih.gov/pubmed/11506060).

Ingredients

2 cups dried black or pinto beans or three 14-ounce cans black or pinto beans
1 tablespoon vegetable oil
1 red onion, finely chopped
1 bunch scallions, separated into green and white parts, chopped
6 garlic cloves, crushed
2 dried chipotle chiles
2 tablespoons tomato paste
1 teaspoon cumin
1 tablespoon sweet smoked paprika
Pinch cinnamon
Two 14-ounce cans canned cherry tomatoes

Instructions

For the chili: Soak the dried beans overnight in plenty of cold water (this is not necessary if using canned ones). Drain the beans and give them a rinse. Place the beans in a large saucepan of cold water and bring to the boil. Skim off any scum that rises to the surface and simmer, 1 hour. Leave them to cool in the water, then drain. Heat the tablespoon oil in a large saucepan, then add the onions, white part of the scallions, garlic and chiles. Fry on medium heat until the onions are translucent and soft, about 5 minutes. Add the tomato paste, cumin, paprika and cinnamon and cook, 2 minutes, then add the canned tomatoes. Fill both cherry tomato cans with water and add this water to the saucepan. Stir in the cooked beans and simmer, uncovered, 45 minutes. (If using canned beans, don't add them until 40 minutes in). The sauce will reduce and thicken. At this point, taste for seasoning and remove and discard the chipotle chilies. For the sour cream sauce: Meanwhile, mix together the sour cream, lime zest and juice, salt and sugar. Set aside. For the tortilla cups: Preheat the oven to 320 degrees F. Place 6 ovenproof mugs or small bowls onto a baking sheet. Rub the 2 tablespoons oil on the tortillas (this is to stop them from sticking to the mugs) and place oil-side down inside the mugs. Press the tortillas so they fit snugly. . Bake until crisp and golden, 8 to 10 minutes. For the seafood: Cut the corn kernels from the cobs and set aside. Five minutes before serving, heat a large nonstick pan with the remaining tablespoon oil. When the oil is hot add the fish and cook for 2 minutes, shaking the pan to make sure the fish doesn't stick. Add the shellfish and corn kernels and simmer, covered, until the clams open, about 2 minutes. To serve: Reheat the chili if necessary. Place a tortilla bowl on each plate and ladle in the chili. Top with a dollop of the sour cream sauce and some of the seafood and corn. Sprinkle the green parts of the scallions on top and serve immediately with wedges of lime (otherwise the bowls will become soggy and start to leak).

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