6 servings
Ingredients :
2 teaspoons chicken broth
1 teaspoon olive oil
3 cloves garlic, minced
1 medium yellow onion, minced
1 teaspoon fresh minced oregano
1 teaspoon cumin
1 teaspoon chili powder or 1/2 teaspoon cayenne pepper
1 medium red pepper, chopped
1 medium carrot, coarsely chopped
3 cups cooked black beans (from scratch;or canned, rinsed, and drained)
1-1/2 cups fat-free, reduced-sodium chicken broth
1/2 cup dry red wine
Salt and pepper to taste
Method :
1. In a large stockpot, over medium-high heat, heat the 2 teaspoons chicken broth and 1 teaspoon oil.
2. Add the garlic and onions and sauté for 3 mins.
3. Add the oregano, cumin, and chili powder and stir for another min.
4. Add the red pepper and carrot and sauté for 2 mins.
5. Puree 1-1/2 cups of the black beans in a blender or food processor.
6. Add the pureed beans to the pot.
7. Add the remaining 1-1/2 cups of the whole beans, chicken broth, and red wine.
8. Simmer and let cook for 1 hr.Season with salt and pepper.
Nutritional Info Per Serving (1 cup):
Cals: 149,
Fat: 1g,
Chol: 0 mg,
Sod: 134 mg,
Carb: 26 g,
Dietary Fiber: 9 g,
Sugars: 5 g,
Protein: 9g
Diabetic Exchanges :
1-1/2 Starch,
1 Very Lean Meat
Source : Low Fat Good Cooking
