Guest guest Posted April 30, 2009 Report Share Posted April 30, 2009 Black Bean Hash Source: Healthy Eating for Life for Women by Kristine Kieswer Recipe by Jennifer Raymond, M.S., R.D. Makes about 6 1-cup servings Serve this colorful hash for a hearty breakfast or a satisfying dinner.. 2 teaspoons olive oil 1 onion, chopped or sliced 3 garlic cloves, minced 1 large red potato, cut into 1/4-inch cubes 1 small green bell pepper, seeded and diced 1 cup chopped tomatoes, fresh or canned 1 tablespoon chili powder 3/4 cup water 1/4 teaspoon chili powder 1 15-ounce can black beans, drained and rinsed 1 cup frozen corn 1/4 - 1/2 teaspoon salt Heat oil in a large skillet. Add onion, garlic, and potato. Cook, stirring frequently, for 3 minutes. Add bell pepper, tomatoes, chili powder, cumin, and water. Cover and simmer until potatoes are soft, about 10 minutes. Stir in beans and corn. Add salt to taste. Per 1-cup serving * Calories: 163 * Fat: 3.2 g * Saturated Fat: 0.4 g * Calories from Fat: 17.7% * Cholesterol: 0 mg * Protein: 6.7 g * Carbohydrates: 29.9 g * Sugar: 3.1 g * Fiber: 7.9 g * Sodium: 217 mg * Calcium: 92 mg * Iron: 4.9 mg * Vitamin C: 21.9 mg * Beta Carotene: 322 mcg * Vitamin E: 0.9 mg Quote Link to comment Share on other sites More sharing options...
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