A cup
of black beans has 15 grams of fiber, plus an equal amount of
muscle-building protein. Hot peppers are also said to boost calorie-burning. This is an easy recipe to make in the slow cooker. Just toss everything in; give it a good stir; turn on low and leave for 6 to 8 hours. Serves four. This was a big hit with my family tonight! Very fresh and tasty; healthy and filling, yet low in calories. Garnish with diced fresh avocado, grated cheese, or plain low fat yogurt.
Ingredients;
-2 tsp olive oil
-1 diced onion ( I had a whole roasted onion in the fridge from the night before, so I chopped it up and tossed it into the mix)
-1 sliced carrot
-1 cup frozen corn niblets
-1 19 oz can black (or kidney or mixed medley) beans, rinsed and drained
-1 28 oz can diced tomatoes
-1 cup chicken or vegetable broth
-1 cup sliced, roasted peppers (I get them in the jar at the supermarket or if I have left-overs from another night, I will use them)
-1/4 tsp ground cumin
-1/2 tsp ground cayenne
-1 tsp garlic powder
-freshly ground black pepper to taste
-salt to taste (optional)
-zest and juice of one lime
-1/2 cup of medium or hot salsa
-3 tbsp tomato paste
Directions:
1. Toss everything in to a 4 quart slow cooker; stir; set on low and cover. Cook for 6 to 8 hours.
Ladle into bowls and top with diced, fresh avocado or grated cheese or low fat plain yogurt.
