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The addition of unsweetened cocoa powder pumps up the flavor and the flavonoids – plant compounds that protect your cells—in this recipe. Serve with crusty whole-grain rolls and a green salad.
Makes 6 servings.
1 pound ground sirloin or ground 100% turkey breast
2 tablespoons olive or canola oil
4 cloves garlic, peeled and diced
1 medium onion, peeled and chopped
1 green or red bell pepper, seeded and chopped
1 (16-ounce) can reduced-sodium black beans, drained and rinsed
1 (16-ounce) can reduced-sodium red kidney beans, drained and rinsed
1 (28-ounce) no-salt-added diced tomatoes, undrained
½ teaspoon ground cumin
1 tablespoon unsweetened cocoa (optional)
Place a 6-quart saucepan over medium-high heat. Add the meat. Brown the meat, breaking it up into very small pieces as it cooks. Drain. Remove the meat from the pan and reserve. Season with salt and ground black pepper, if desired. Return the pan to the stove. Add the oil to pan and heat over medium heat. Add the garlic, onion, and pepper and cook until soft, about 5 minutes. Add the meat back to the pan, and stir in the beans, tomatoes, cumin, and cocoa. Heat to boiling, then reduce heat and simmer for 10 to 15 minutes.
Nutritional information per serving:
286 calories; 29 grams carbohydrate; 9 grams fiber; 2 grams fat; 2 grams saturated fat; 25 grams protein; 331 milligrams sodium; 46 milligrams cholesterol; 80 milligrams calcium.
Source: MyPlate for Moms: How to Feed Yourself & Your Family, by Elizabeth Ward, MS, RD.
Full disclosure: I received a complimentary copy of MyPlate for Moms from the author.
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