Brazilian Black Bean Stew

• 分量: 6 servings
• 調理時間: 15 minutes
• 総時間: 45 minutes

材料

1 tablespoon canola oil

¼ pound chorizo sausage, chopped

⅓ pound cooked ham, chopped

1 medium onion, chopped

2 cloves garlic, minced

2 (1 pound) sweet potatoes, peeled and diced

1 large red bell pepper, diced

2 (14.5 ounce) cans diced tomatoes with juice

1 small hot green chile pepper, diced

1 ½ cups water

2 (16 ounce) cans black beans, rinsed and drained

1 mango - peeled, seeded and diced

¼ cup chopped fresh cilantro

¼ teaspoon salt

手順

Heat the oil in a large pot over medium heat, and cook the chorizo and ham 2 to 3 minutes. Place the onion in the pot, and cook until tender. Stir in garlic, and cook until tender, then mix in the sweet potatoes, bell pepper, tomatoes with juice, chile pepper, and water. Bring to a boil, reduce heat to low, cover, and simmer 15 minutes, until sweet potatoes are tender.

Stir the beans into the pot, and cook uncovered until heated through. Mix in the mango and cilantro, and season with salt.

栄養

• カロリー: 508 kcal
• 脂肪総量: 15 g
• 飽和脂肪: 5 g
• 不飽和脂肪: 0 g
• コレステロール: 31 mg
• ナトリウム: 1538 mg
• 炭水化物総量: 71 g
• 食物繊維: 18 g
• 糖質総量: 17 g
• タンパク質: 23 g