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Black Bean Stew

Yield 2 servings (serving size: 1 1/2 cups stew, 1 1/2 teaspoons green onions, and 1 1/2 teaspoons sour cream)
When you need something easy that uses items you already have, try this hearty stew. Dawn McGreevey keeps Israeli couscous in her pantry, so we've used it in place of more traditional white rice.

Ingredients

  • 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

Nutrition Information

  • calories 330
  • caloriesfromfat 16 %
  • fat 5.7 g
  • satfat 1 g
  • monofat 3.4 g
  • polyfat 0.5 g
  • protein 13.7 g
  • carbohydrate 58.6 g
  • fiber 10.1 g
  • cholesterol 3 mg
  • iron 3.8 mg
  • sodium 1140 mg
  • calcium 162 mg

How to Make It

  1. 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.

  2. Add beans, chipotle chile, and tomatoes; cover and simmer 4 minutes or until the couscous is tender. Serve with green onions and sour cream.