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Ingredientes
- 1 lrg Onion, chop fine
- 1 cl Garlic, chop fine
- 1 lrg Carrot, chop coarse
- 1 tsp Grnd cumin
- 4 ounce Turkey sausage or possibly ham, chop coarse
- 32 ounce Cn black beans, drain, rinse
- 28 ounce Chicken broth
- 1 c. Frzn corn
- 1/2 c. Instant brown rice, uncooked
- 1 c. Water
- 1 Tbsp. Lime juice
- 1/2 c. Salsa or possibly picante sauce
Direcciones
- Spray medium nonstick saucepan with PAM. Cook onion, garlic, carrot, cumin
- (adding a small amount of chicken broth if needed) for 3 min. Add in sausage/ham; cook 1 minute. Place 1/2 the beans, and 1/2 c. chicken broth in a blender or possibly food processor. Whirl till pureed. Add in this to saucepan with remaining broth and beans, plus the corn, rice, and water. Bring to boiling; reduce heat to medium-low and simmer 10 min. Stir in lime juice and salsa/picante sauce. Boil 1 minute and serve. about 7 g. fat for one-fourth of the recipe (a hearty serving).
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 427g | |
| Recipe makes 4 servings | |
| Calories 229 | |
| Calories from Fat 58 | 25% |
| Total Fat 6.52g | 8% |
| Saturated Fat 1.36g | 5% |
| Trans Fat 0.0g | |
| Cholesterol 45mg | 15% |
| Sodium 625mg | 26% |
| Potassium 544mg | 16% |
| Total Carbs 33.66g | 9% |
| Dietary Fiber 3.8g | 13% |
| Sugars 3.32g | 2% |
| Protein 10.33g | 17% |
