Black Bean and Artichoke Simmer
                            Contributed by the AICR

This terrific recipe is low fat, high fiber and loaded
with delicious flavor.

This black bean artichoke simmer is just right when you need a quick, healthy meal! Blend tomatoes, black beans and artichoke hearts into a delicious side dish or main meal served atop a bed of whole-grain pasta or rice. Artichokes are part of the sunflower family and they contain folate, fiber and vitamin C.

Black Bean and Artichoke Simmer


1 Tbsp. extra virgin olive oil
1 cup green onions, chopped
2 garlic cloves, minced
2 cans (15 oz. each)stewed Italian-style tomatoes
1 can (15 oz.) reduced sodium black beans, drained and rinsed
1 can (14 oz.) artichoke hearts (in water not oil), drained and quartered

How We Make It

Heat the olive oil in a medium sauté pan. Add the green onions and cook on medium-high heat, stirring frequently, about 3 minutes.

Stir in the garlic and canned tomatoes and cook an additional 3 minutes. Add in the black beans, stirring to mix well, and continue cooking for 5 more minutes.

Reduce the heat to medium-low, add the artichoke hearts, cover and simmer for about 2 0r 3 more minutes. Serve hot.*

Makes 8 - 9 servings

Per serving: 90 calories, 1.5g total fat, 0g saturated fat, 15g carbohydrate, 4g protein, 4g dietary fiber, 420mg sodium.

* Serve as a stand alone side dish or as a main dish served over whole grain pasta or brown rice.

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