QUICK and EASY STEWED BLACK BEANS

I find enormous pleasure in cooking everything from scratch, but I’m also a mom who works outside of the house. When pressed for time, I take all the help store-bought convenience can offer.

Canned beans is something I encourage every cook/mom to have in their pantry. Canned beans with no sodium, sugar, or other harmful ingredients added are a superbly healthy food choice.

Black beans area a good source of healthy carbohydrates. One cup cooked = 227 calories, 41 g total carbohydrates, 15g fiber and 15g protein.

Rinse and drain canned beans before using to cut back on the salt.

Here is how I make mine:

What you need:
– 2 15-ounce cans of black beans
– 1/2 cup chopped onions
– 1/4 cup chopped bell peppers
– 1 tablespoon minced garlic/ginger
– 1 cup puréed tomatoes
– 2 tablespoons ground crayfish (optional)
– 1/4 cup oil
– 1/2 cup beef or chicken stock
– Salt and seasoning cubes to taste

What you do:
– Heat oil in a pot (Dutch oven) and sautée onions and bell peppers until soft.
– Add tomatoes, ginger, garlic, salt, seasonings and crayfish and cook for a couple of minutes.
– Add beans and stock.
– Let it come to a boil and cook for 5-10 minutes.
– Taste, adjust seasonings and serve.

I personally consider beans a source of good carbs. If eating for FATLOSS or following the “smart carbs” way of eating, limit portion to half a cup and pair with a vegetable like stewed spinach and a source of protein for a complete meal.

REMEMBER: You are SHAPED by what you eat.
Make today a healthy and fit one!

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