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Low Fat Cumin-Spiced Black Beans (high fiber)


1 teaspoon olive oil
1 onion, chopped
1 sweet red pepper, chopped
2 cloves garlic, minced
1 can (15 oz.) black beans, rinsed and drained
1 can (15 oz.) low-sodium corn, drained
1/2 cup reduced-fat chicken broth
2 Tablespoon fresh lemon juice
1 teaspoon ground cumin
Cilantro sprigs (garnish)

In a nonstick skillet, heat oil, then add onions, peppers and garlic. Cook, stirring often, until tender, about 5 minutes.

Add beans, corn, broth, juice and cumin (Cumin should be in the spice section of your supermarket, where you find salt and pepper). Cook, stirring often, until liquid is reduced by half, 8 to 10 minutes. Garnish with cilantro.

Makes 4 servings.

Calories.....149.....Fat.....2.4 g......Fiber.....6.3 g.




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This page is maintained by Chef Frank Fileccia, CCC, CEC, GOM (Frank's Recipes)
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