Black Bean Stew

2 teaspoons olive oil
1/2 cup chopped onion
1/3 cup uncooked Israeli couscous
1 cup fat-free, less-sodium chicken broth
1 cup canned black beans, drianed
1 teaspoon minced, canned chipotle chile in adobo sauce
1 (14.5 ounce) can stewed tomatoes, undrained
1 tablespoon sliced green onions
1 tablespoon low-fat sour cream

Heat oil in medium saucepan over medium heat. Add 1/2 cup onion and couscous; cook 5 minutes, stirring frequently. Add broth; bring to a boil. Cover, reduce heat, and simmer 5 minutes.

Add beans, chipotle chile and tomatoes; cover and simmer 4 minutes or until the couscous is tender. Serve with green onions and sour cream.

serving size: 1 1/2 cups stew, 1 1/2 teaspoons green onions, and 1 1/2 teaspoons sour cream - 330 cal, 5.7g fat, 13.7g pro, 58.6g carb, 10.1g fiber, 3mg chol, 3.8mg iron, 1140mg sod, 162mg calc.

Source: Cooking Light-8/03