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Photo: Becky Luigart-Stayner; Styling: Leigh Ann Ross Photo by: Photo: Becky Luigart-Stayner; Styling: Leigh Ann Ross

Beans with Beef Jerky

Smoky jerky lends earthy flavor to this side. For spicy heat, add a diced jalapeño.

Cooking Light DECEMBER 2008

  • Yield: 10 servings (serving size: about 1/2 cup)

Ingredients

  • 2 teaspoons olive oil
  • 3 cups chopped onion (about 1 large)
  • 1 cup chopped green bell pepper (about 1 medium)
  • 5 garlic cloves, minced
  • 1 1/2 cups fat-free, less-sodium chicken broth
  • 1/2 cup (2 ounces) pepper beef jerky, minced
  • 2 tablespoons molasses
  • 2 teaspoons ground cumin
  • 3 (15-ounce) cans pinto beans, rinsed and drained

Preparation

1. Heat oil in Dutch oven over medium heat. Add onion, bell pepper, and garlic to pan; cook 5 minutes, stirring occasionally. Add broth and remaining ingredients; bring to a boil. Cover, reduce heat, and simmer 1 hour, stirring occasionally. Uncover and cook until liquid is reduced by about half (about 15 minutes).

Nutritional Information

Amount per serving
  • Calories: 156
  • Calories from fat: 13%
  • Fat: 2.2g
  • Saturated fat: 0.3g
  • Monounsaturated fat: 0.8g
  • Polyunsaturated fat: 0.4g
  • Protein: 8.9g
  • Carbohydrate: 25.9g
  • Fiber: 6.2g
  • Cholesterol: 6mg
  • Iron: 2.6mg
  • Sodium: 487mg
  • Calcium: 77mg
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Beans with Beef Jerky recipe

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