Fix-It and Forget-It Slow Cooker Diabetic Cookbook by Phyllis Good

Author:Phyllis Good
Language: eng
Format: epub
Publisher: Good Books
Published: 2015-03-17T16:00:00+00:00

Taco Soup with Black Beans

Alexa Slonin

Harrisonburg, VA

Makes 8 servings

Prep. Time: 25 minutes

Cooking Time: 4-6 hours

Ideal slow cooker size: 4-qt.

¾ lb. 90%-lean ground beef, browned and drained

28-oz. can crushed tomatoes

1 small onion, chopped

¼-½ cup water

15¼-oz. can corn, drained and rinsed

15-oz. can no-salt-added black beans, undrained

15½-oz. can no-salt-added red kidney beans, undrained

1 envelope dry Hidden Valley Ranch Dressing mix

2 Tbsp. low-sodium taco seasoning mix

tortilla chips for garnish

grated cheese for garnish

fat-free sour cream for garnish

1. Combine all ingredients except chips, shredded cheese, and sour cream in slow cooker.

2. Cover. Cook on low 4-6 hours.

3. Garnish individual servings with chips, cheese, and sour cream.

Exchange List Values

• Starch 1.5

• Vegetable 2.0

• Meat, very lean 2.0

Basic Nutritional Values

• Calories 247

(Calories from Fat 41)

• Total Fat 5 gm

(Saturated Fat 1.5 gm,

Polyunsat Fat 0.6 gm,

Monounsat Fat 1.7 gm)

• Cholesterol 26 mg

• Sodium 652 mg

• Total Carb 35 gm

• Dietary Fiber 9 gm

• Sugars 9 gm

• Protein 17 gm

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