Friday, March 30, 2012

Spicy Black Beans and Tomatoes


Makes 4 1-cup servings

Serve over brown rice or couscous, scoop up with baked tortilla chips, or wrap up in a tortilla.

1/4 cup vegetable broth
1/2 cup chopped onion
2 garlic cloves, minced
2 14.5-ounce cans diced tomatoes, drained
2 tablespoons canned chopped green chilies
2 15-ounce cans black beans, drained and rinsed
1 tablespoon chopped fresh cilantro or parsley
1/2 teaspoon ground cumin
1/2 teaspoon crushed red pepper
1/4 teaspoon chili powder


Heat broth in non-stick skillet over medium-high heat. Add onion and garlic. Sauté until tender.

Add tomatoes and chilies. Reduce heat and cook uncovered 6 to 8 minutes or until mixture is slightly thickened, stirring occasionally. Stir in beans, cilantro or parsley, cumin, crushed red pepper, and chili powder. Cover and cook 5 minutes or until thoroughly heated.

Per 1-cup serving: 254 calories; 1.3 g fat; 0.3 g saturated fat; 4.5% calories from fat; 0 mg cholesterol; 14.7 g protein; 49 g total carbohydrates; 10.6 g sugar; 11.6 g fiber; 902 mg sodium; 177 mg calcium; 5.9 mg iron; 23.1 mg vitamin C; 269 mcg beta-carotene; 1.8 mg vitamin E
[Recipe from Brie Turner-McGrievy, M.S., R.D.]

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