Saucy Beans with Tomatoes
This Asian-seasoned bean-and-pepper side dish is a nutrition bargain--it's low in calories and fat, yet has lots of fiber and vitamin C.
Prep Time:
20 mins
Total Time:
35 mins
Servings:
8 (1/2 cup) servings
Ingredients
-
Nonstick cooking spray
-
1 medium onion, halved and thinly sliced
-
1 medium red sweet pepper, seeded and chopped
-
2 15- to 16-ounce cans cannellini beans (white kidney beans) and/or pinto beans, rinsed and drained
-
1 14.5-ounce can no-salt-added diced tomatoes, undrained
-
1 tablespoon honey or molasses
-
1 tablespoon rice vinegar
-
2 teaspoons reduced-sodium soy sauce
-
1 teaspoon grated fresh ginger or 1/4 teaspoon ground ginger
-
1/4 teaspoon crushed red pepper (optional)
Directions
1.
Lightly coat an unheated large nonstick saucepan with cooking spray. Preheat skillet over medium heat. Add onion and sweet pepper. Cook about 5 minutes or until tender, stirring occasionally.
2.
Stir in beans, undrained tomatoes, honey, vinegar, soy sauce, ginger, and, if desired, crushed red pepper. Bring to boiling; reduce heat. Cover and simmer for 10 minutes, stirring occasionally. Uncover; simmer about 5 minutes more or until desired consistency.
Nutrition information
Calories 91, Total Fat 0 g, Saturated Fat 0 g, Monounsaturated Fat 0 g, Polyunsaturated Fat 0 g, Cholesterol 0 mg, Sodium 231 mg, Carbohydrate 21 g, Total Sugar 5 g, Fiber 6 g, Protein 7 g. Daily Values: Vitamin A 0%, Vitamin C 95%, Calcium 4%, Iron 8%. Exchanges: Vegetable .5, Starch 1.
Percent Daily Values are based on a 2,000 calorie diet
Add Your Review
Recommended Recipe:
Roasted Apple Soup
This creamy low-fat soup makes a great side dish for sandwiches or an appetizer before a holiday dinner. The apples add just a touch of sweetness.
See RecipeMore Great Recipe Ideas from Diabetic Living
