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July 16, 2006
Black Bean Stew
2 teaspoons olive oil
1/2 cup chopped onion
1/3 cup uncooked Israeli couscous
1 cup fat-free, less-sodium chicken broth
1 cup canned black beans, drained
1 teaspoon minced canned chipotle chile in adobo sauce
1 (14.5-ounce) can stewed tomatoes, undrained
1 tablespoon sliced green onions
1 tablespoon low-fat sour cream
Heat oil in a medium saucepan over medium heat. Add 1/2 cup onion and couscous; cook 5 minutes, stirring frequently. Add broth; bring to a boil. Cover, reduce heat, and simmer 5 minutes.
Add beans, chipotle chile, and tomatoes; cover and simmer 4 minutes or until the couscous is tender. Serve with green onions and sour cream.
Yield: 2 servings (serving size: 1 1/2 cups stew, 1 1/2 teaspoons green onions, and 1 1/2 teaspoons sour cream)
CALORIES 330(16% from fat); FAT 5.7g (sat 1g,mono 3.4g,poly 0.5g); PROTEIN 13.7g; CHOLESTEROL 3mg; CALCIUM 162mg; SODIUM 1140mg; FIBER 10.1g; IRON 3.8mg; CARBOHYDRATE 58.6g
Posted by carcharhinid at July 16, 2006 07:48 PM