Dad's Black Beans and Tomatoes - WLS friendly
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
1 15oz. can black beans1 15 oz. can italian stewed tomatoesNon-Stick Olive Oil Cooking Spray1/4 cup fresh garlic, minced1 cup onion, chopped1 tbsp. italian seasoningsalt and pepper to taste
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.
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.
Nutritional Info 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
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