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Chapter 8: 28 Low-Calorie Recipes

Chapter 8: 28 Low-Calorie Recipes recipe image
This simple yet satisfying bean medley brings together the earthy richness of black beans and refried beans with the sweet pop of corn and the acidity of diced tomatoes. Simmered gently in fat-free chicken broth, the flavors meld into a cohesive, hearty dish that feels like a warm hug in a bowl. The texture is thick and comforting, perfect for spooning alongside grilled meats, fish, or even as a standalone vegetarian main. It&# 226;ÂÂs an ideal weeknight staple that requires minimal effort but delivers maximum flavor. Because it relies on pantry staples, you can whip this up quickly when time is short. ItâÂÂs a reliable, low-calorie option that doesnâÂÂt skimp on substance, making it a favorite for health-conscious cooks who still crave robust, home-style comfort food.
Cuisine:
Courses:
Difficulty: Intermediate
Servings: 4
Calories: 506.0
Dietary: Gluten-free
Description
This simple yet satisfying bean medley brings together the earthy richness of black beans and refried beans with the sweet pop of corn and the acidity of diced tomatoes. Simmered gently in fat-free chicken broth, the flavors meld into a cohesive, hearty dish that feels like a warm hug in a bowl. The texture is thick and comforting, perfect for spooning alongside grilled meats, fish, or even as a standalone vegetarian main. It&# 226;ÂÂs an ideal weeknight staple that requires minimal effort but delivers maximum flavor. Because it relies on pantry staples, you can whip this up quickly when time is short. ItâÂÂs a reliable, low-calorie option that doesnâÂÂt skimp on substance, making it a favorite for health-conscious cooks who still crave robust, home-style comfort food.
Ingredients
  • 1 Can of fat-free chicken broth
  • 1 Can of corn
  • 1 Can of black beans
  • 1 Can of fat-free refried beans
  • 1 Can of diced tomatoes
Directions
  1. 1
    Pour the fat-free chicken broth into a medium-sized saucepan or skillet.
  2. 2
    Add the fat-free refried beans to the broth and stir gently to combine.
  3. 3
    Heat the mixture over medium heat until the refried beans begin to loosen and bubble slightly.
  4. 4
    Stir in the black beans, drained corn, and diced tomatoes with their juices.
  5. 5
    Reduce heat to low and simmer uncovered for 10 to 15 minutes, stirring occasionally to prevent sticking.
  6. 6
    Taste and adjust seasoning if desired, though the broth and tomatoes usually provide sufficient flavor.
  7. 7
    Serve warm alongside grilled meats, fish, or as a vegetarian main dish.

Nutrition Facts

Servings 4 servings

Amount Per Serving
Calories 506.0kcal
% Daily Value *
Total Fat 14.3g22%
Saturated Fat 3.6g18%
Cholesterol 89.0mg30%
Sodium 110.0mg5%
Total Carbohydrate 53.9g18%
Dietary Fiber 15.0g60%
Sugars 9.4g
Protein 42.0g84%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: beans, black beans, broth, chicken broth, corn, diced tomatoes, fat-free, high protein, international, low calorie, refried beans, side dish, simmered, vegetarian option, quick meal, pantry staples, comfort food, healthy side
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