Friday, January 7, 2011

Broke Bean Stew

Broke Bean Stew
From The Biggest Loser: 6 Weeks to a Healthier You

Beans offer a great, inexpensive source of protein and fiber in this recipe from The Biggest Loser: 6 Weeks to a Healthier You:

Makes 10 1-cup servings

1 Tbsp olive oil
1 large yellow or white onion, chopped
1 Tbsp chopped garlic
1 tsp ground cumin
1 tsp chili powder
1 tsp red pepper flakes (optional)
1 can (28 oz) diced fire-roasted tomatoes
3 cans (15.5 oz each) chickpeas (or kidney beans, black beans, white beans) rinsed and drained (or 4 1/2 cups cooked beans)
4 cups fat-free low-sodium chicken or vegetable broth
¼ cup chopped cilantro
3 cups fresh baby spinach leaves, chopped kale or Swiss chard

Heat olive oil over medium-high heat in 4-quart saucepan. Add onion and sauté about 5 minutes, until softened but not browned. Add garlic and cook 1 minute longer. Do not brown garlic.

Add spices and tomatoes and simmer about 5 minutes. Add 3 cups (2 cans) of beans and 2 ½ cups of broth and bring to a boil. Reduce to a simmer.

Place remaining beans and broth in bowl of food processor or in blender. Add cilantro and puree until smooth. Add mixture to stew. Add spinach and heat just until wilted. Stir well and serve hot.

Per Serving: 160 calories, 8 g protein, 26 g carbohydrates, 7 g fiber, 3 g fat, 0 g saturated fat, 0 mg

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