Beans with Beef Jerky

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

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

Calories:

156 (13% from fat)

Fat:

2.2g (sat 0.3g,mono 0.8g,poly 0.4g)

Protein:

8.9g

Carbohydrate:

25.9g

Fiber:

6.2g

Cholesterol:

6mg

Iron:

2.6mg

Sodium:

487mg

Calcium:

77mg