Healthy Cooking
Feijoada
Ingredients
| 2 1/2 tsp | olive oil |
| 2 cups | chopped onion |
| 1 tsp | dried thyme |
| 4 | garlic cloves, minced |
| 1 (15.75-ounce) can | fat-free, reduced-sodium chicken broth |
| 4 (15-ounce) cans | black beans, rinsed and drained |
| 2 | canned chipotle chiles in adobo sauce, chopped |
| 1 pound | turkey kielbasa, thinly sliced |
| 2 tbsp | chopped fresh parsley |
Directions
Heat the oil in a large nonstick skillet over medium-high heat. Add the onion, thyme, and garlic; sauté 5 minutes. Stir in broth, scraping pan to loosen browned bits. Add the beans, chiles, and kielbasa. Cover, reduce heat, and simmer 45 minutes, stirring occasionally. Sprinkle each serving with parsley.Yield: 7 servings
Nutrition information (serving size: 1 cup): CALORIES 415 (26% from fat); FAT 12.2g (sat 3.5g,mono 4.9g,poly 3.1g); IRON 5.3mg; CHOLESTEROL 43mg; CALCIUM 86mg; CARBOHYDRATE 50.6g; SODIUM 1250mg; PROTEIN 28.6g; FIBER 8.9g
Source: /www.cookinglight.com
WHY BLACK BEANS?
When it comes to nutrition, black beans - also known as black turtle beans - pack a powerful punch. They're low in fat, high in fibre and an excellent source of the B vitamin folate. And they're as versatile as they are nutritious. With a rich flavour and meaty texture, black beans are a welcome addition to soups, stews, salads and Mexican-inspired dishes.
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