A quick and easy stew that uses items you already have.

Ingredients:

• 2 teaspoons olive oil
• 1/2 cup onion, chopped
• 1/3 cup uncooked couscous
• 1 cup fat-free, less-sodium chicken broth
• 1 cup canned black beans, drained
• 1 teaspoon canned chipotle chile in adobo sauce, minced
• 1 (14.5-ounce) can stewed tomatoes, undrained
• 1 tablespoon sliced green onions
• 1 tablespoon low-fat sour cream

Preparation:
Heat oil in a medium saucepan over medium heat. Add 1/2 cup onion and couscous; cook 5 minutes, stirring frequently. Add broth; bring to a boil. Cover, reduce heat, and simmer 5 minutes.

Add beans, chipotle chile and tomatoes; cover and simmer 4 minutes or until the couscous is tender. Serve with green onions and sour cream.

Makes 2 servings: 1 1/2 cups stew, 1 1/2 teaspoons green onions and 1 1/2 teaspoons sour cream serving size.

NUTRITION FACTS

Amount Per Serving

Cals: 330 From Fat: 16

Total Fat: 5.7g

Cholesterol: 3mg

Sodium: na

Total Carb: 58.6g

Dietary Fiber: 10.1g

Sugars: na

Protein: 13.7g