From EatingWell: January/February 1998 — Subscribe Now!
For a quick weeknight supper, use canned black beans and omit Steps 1 and 2.
8 servings, 1 1/2 cups each
Active Time: 20 minutes
Total Time: 2 1/2 hours (plus overnight soaking)
Low cholesterol | Low saturated fat | Low sodium | Heart healthy | High fiber | View Complete Nutrition Guidelines»
Per serving: 600 calories; 2 g fat (0 g sat, 1 g mono); 0 mg cholesterol; 117 g carbohydrates; 24 g protein; 11 g fiber; 407 mg sodium; 230 mg potassium.
Nutrition Bonus: Folate (64% daily value), Vitamin C (57% dv), Iron (49% dv), Vitamin A (16% dv).
7 Carbohydrate Serving
Exchanges: 5 1/2 starch, 1/2 vegetable, 2 lean meat