Black Bean Stew

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)

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.

Nutritional Information

Calories:

330 (16% from fat)

Fat:

5.7g (sat 1g,mono 3.4g,poly 0.5g)

Protein:

13.7g

Carbohydrate:

58.6g

Fiber:

10.1g

Cholesterol:

3mg

Iron:

3.8mg

Sodium:

1140mg

Calcium:

162mg