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.
Difficulty: ................. intermediate
Preparation: ............ about 30 minutes
Servings: ................. 1-2
2 teaspoons olive oil
1/2 cup chopped onion
1/3 cup uncooked Israeli couscous
1 cup fat-free, less-sodium chicken broth
1 cup canned black beans, drained
1 teaspoon minced canned chipotle chile in adobo sauce
1 (14.5-ounce) can stewed tomatoes, undrained
1 tablespoon sliced green onions
1 tablespoon low-fat sour cream
Health info:
Calories:
330 (16% from fat)
Fat:
5.7g (sat 1g,mono 3.4g,poly 0.5g)
Protein:
13.7g
Carbohydrate:
58.6g
Fiber:
10.1g
Cholesterol:
3mg
Iron:
3.8mg
Sodium:
1140mg
Calcium:
162mg
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