Nutrition Facts
![Calories](/-/media/AHA/Recipe/Recipe-Info-Icons/icon-calories.png?h=26&w=26&hash=B6414B1CD0E2FBF99A5FE816EC56494F)
Nutrition Facts
Calories | 139 | |
---|---|---|
Total Fat | 0.0 g | |
Saturated Fat | 0.0 g | |
Trans Fat | 0.0 g | |
Polyunsaturated Fat | 0.0 g | |
Monounsaturated Fat | 0.0 g | |
Cholesterol | 0 mg | |
Sodium | 68 mg | |
Total Carbohydrate | 25 g | |
Dietary Fiber | 6 g | |
Sugars | 5 g | |
Protein | 9 g |
Dietary Exchanges
瘦肉1个,淀粉1个,蔬菜2个
Ingredients
-
Cooking spray -
1 small onion, chopped -
2汤匙瓶装蒜末 OR -
两瓣中等大小的蒜瓣,切碎 -
1 15.5盎司一罐不加盐的海军豆、鹰嘴豆或斑豆,不排水 -
1 14.5盎司一罐不加盐的番茄丁,不排水 -
1 14.5盎司的无脂低钠鸡肉或蔬菜汤 -
1 teaspoon ground cumin -
1/4 teaspoon pepper -
4杯菠菜,将大叶子撕碎或切碎
Directions
-
在一个大锅上轻轻地喷上烹饪喷雾. -
洋葱和大蒜用中高火煮5分钟, 或者直到洋葱变软, stirring frequently. -
加入豆子和液体,西红柿和液体,肉汤,孜然和胡椒粉. Bring to a boil. 把火调到中火. Stir in the spinach. 煮10到15分钟,偶尔搅拌一下.
Tip: 做一次饭吃两次,把食材加倍,把多余的冷冻起来备用. 将多余的放入密封的冷冻容器中. 在冷冻前一定要把它放在冰箱里冷却. 准备食用时,将容器放入冰箱解冻. 为了达到最佳效果,最好在冷冻后的三个月内食用.
Keep it Healthy: 如果你找不到不加盐的罐装豆子,那就找“低钠”的豆子. 比较一下罐头背面的钠含量. 为了进一步减少钠,把豆子洗净,沥干水分. For this recipe, 加入1/4杯加2汤匙无脂, 低钠的肉汤来补充被丢弃的液体.