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Ingredientes
- Nonstick extra virgin olive oil cooking spray
- 2 x cloves garlic chopped
- 1/2 c. minced onion
- 1/2 c. minced green bell pepper
- 1/2 c. minced red bell pepper
- 1 c. vegetable broth or possibly reduced-sodium chicken broth
- 1 c. zucchini sliced
- 1 c. yellow squash sliced
- 15 ounce canned tomatoes diced
- 8 ounce tomato sauce
- 15 ounce canned pinto beans rinsed and liquid removed
- 15 ounce canned kidney beans rinsed and liquid removed
- 12 ounce dark beer (12oz.)
- 1 tsp grnd cumin
- 1/2 tsp chili pwdr
- 1/2 tsp paprika
- 1/2 tsp dry oregano or possibly fresh
- 1/4 tsp cayenne
- 1/4 tsp freshly grnd black pepper or possibly to taste
- 2 Tbsp. balsamic vinegar
- 1/2 tsp salt
- 1/4 c. cilantro minced Fat-free flour tortillas optional
Direcciones
- 1. Coat heavy saucepan or possibly Dutch-oven with cooking spray. Heat over medium heat. Add in garlic and onion. Cook, stirring, 3 min, till slightly softened. Add in green and red bell peppers. Cook 2 min, adding splashes of broth as needed to prevent sticking.
- 2. Add in zucchini, yellow squash, and remaining broth. Cook 2 min. Add in tomatoes, tomato sauce, beans, and beer. Turn heat to medium-high. Add in cumin, chili pwdr, paprika, oregano, cayenne, and black pepper. Reduce heat. simmer, uncovered, 30 min.
- 3. Stir in vinegar, salt, and cilantro. Remove from heat. Serve with tortillas, warmed according to the package directions, if you like.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 422g | |
| Recipe makes 6 servings | |
| Calories 193 | |
| Calories from Fat 12 | 6% |
| Total Fat 1.45g | 2% |
| Saturated Fat 0.3g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 1078mg | 45% |
| Potassium 795mg | 23% |
| Total Carbs 33.61g | 9% |
| Dietary Fiber 9.6g | 32% |
| Sugars 7.83g | 5% |
| Protein 9.45g | 15% |
