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Broke Bean Stew
Recipe Videos
Ingredients:
1 Tbsp olive oil
1 large yellow or white onion, chopped
1 Tbsp chopped/minced garlic
1 tsp ground cumin
1 tsp chili powder
2 cans diced fire-roasted tomatoes (14.5oz)
3 cans (15.5 oz each) dark red kidney beans,
black bean, white beans; rinsed & drained
4 cups fat-free low sodium chicken broth
1/4 cup chopped cilantro
3 cups fresh baby spinach leaves
Instructions:
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.
Makes 10 (1-cup servings)
Nutritional Info Per Serving: 164.3 Calories, 2.1g Fat, 2.0mg Cholesterol, 8mg Protein, 28.7g Carbs, 9.3g Fiber, (Points Plus+ 4)
1 Tbsp olive oil
1 large yellow or white onion, chopped
1 Tbsp chopped/minced garlic
1 tsp ground cumin
1 tsp chili powder
2 cans diced fire-roasted tomatoes (14.5oz)
3 cans (15.5 oz each) dark red kidney beans,
black bean, white beans; rinsed & drained
4 cups fat-free low sodium chicken broth
1/4 cup chopped cilantro
3 cups fresh baby spinach leaves
Instructions:
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.
Makes 10 (1-cup servings)
Nutritional Info Per Serving: 164.3 Calories, 2.1g Fat, 2.0mg Cholesterol, 8mg Protein, 28.7g Carbs, 9.3g Fiber, (Points Plus+ 4)
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