Black Bean Stew

recipe
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.

Yield:

2 servings (serving size: 1 1/2 cups stew, 1 1/2 teaspoons green onions, and 1 1/2 teaspoons sour cream)

Recipe from

Cooking Light

Nutritional 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

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

Preparation

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.

Cynthia DePersio,

Cooking Light

August 2003
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