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Use a large,
long-handled kettle with a lid and thick bottom (cast iron is great).
Spray with nonstick cooking spray; place over medium heat. Sauté one
medium chopped onion and two chopped bell peppers until tender in 1
teaspoon olive oil. Stir in six cans of low-calorie beans. (Try
vegetarian barbecued beans, low-salt kidney beans, Mexican pinto beans,
red, lima or navy beans. Ranch Style brands, like beans with jalapenos
and black beans, have real western flavor. Read labels carefully - look
for low calories and low fat) Add 1 tablespoon red wine vinegar and
one-quarter teaspoon seasoning, such as ground cumin, coriander, red
pepper, paprika or cayenne pepper (used sparingly). If mixture is too
thick, add a small can of tomato sauce or some ketchup. Cover and let
cook slowly on barbecue, stirring and tasting often to make sure it's
just right. These beans are already cooked, so all you really have to do
is blend the ingredients and heat. Beans can stay on the barbecue until
dinner is prepared.
Per half cup Serving
193 calories
8g protein
29g carbohydrates
5g fat
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