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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 143.5
  • Total Fat: 1.0 g
  • Cholesterol: 0.0 mg
  • Sodium: 217.1 mg
  • Total Carbs: 28.1 g
  • Dietary Fiber: 7.6 g
  • Protein: 7.9 g

View full nutritional breakdown of Dad's Black Beans and Tomatoes - WLS friendly calories by ingredient
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Dad's Black Beans and Tomatoes - WLS friendly

Submitted by: KATHYP63

Introduction

My dad's "go to snack". Low fat, with 8 grm. protein. Great for WLS snack/meal.
When I want extra protein, I add 3 oz. of skinless cooked chicken breast to my cup. Adjust protein and calories accordingly.
My dad's "go to snack". Low fat, with 8 grm. protein. Great for WLS snack/meal.
When I want extra protein, I add 3 oz. of skinless cooked chicken breast to my cup. Adjust protein and calories accordingly.

Number of Servings: 4

Ingredients

    1 15oz. can black beans
    1 15 oz. can italian stewed tomatoes
    Non-Stick Olive Oil Cooking Spray
    1/4 cup fresh garlic, minced
    1 cup onion, chopped
    1 tbsp. italian seasoning
    salt and pepper to taste

Directions

Spray sauce pan with cooking spray. Add onions to medium heat, saute' until carmalized/translucent.
Add Garlic and saute' for one minute, careful not to burn.

Drain half liquid from beans. Add beans and full can of tomatoes with liquid, spices and salt and pepper to taste. Heat over medium heat 10 minutes, stirring occassionally.

Dad would of course serve over Hoe Cakes or with Corn Bread. (not included in nutritional breakdown)

Makes 4 one cup servings

Variation: When I need extra protein, or want to "hearty this up" a bit more, I add 3 oz. of Tyson Grilled Chicken Strips, or 3 oz. of Pork Tenderloin. Increases calories by 100 per serving, and adds over 16 g. protein.

Number of Servings: 4

Recipe submitted by SparkPeople user KATHYP63.






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