Welcome to Freezer Food Friday! Sorry I missed last week.. My husband whisked me away on a working ( for him ) vacation ( for me ). We enjoyed a week away together . Here is today’s freezer recipe:
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It’s fast, simple to make and freezes well.
Prep: 20 min. Cook: 30 min.
1 medium green pepper, chopped
1 medium sweet yellow pepper, chopped
1 jalapeno pepper, seeded and chopped
1 medium onion, chopped
1 tablespoon olive oil
3 garlic cloves, minced
2 cans (14-1/2 ounces each) diced tomatoes with mild green chilies, undrained
1 can (10 ounces) diced tomatoes and green chilies, undrained
1 can (16 ounces) kidney beans, rinsed and drained
1 can (15 ounces) black beans, rinsed and drained
1 cup vegetable broth
1 teaspoon chili powder
3/4 teaspoon ground cumin
1/2 teaspoon cayenne pepper
1 can (16 ounces) spicy fat-free refried beans
1/3 cup shredded reduced-fat cheddar cheese
1/3 cup thinly sliced green onions
In a Dutch oven coated with cooking spray, saute the peppers and
onion in oil until tender. Add garlic; cook 1 minute longer. Stir in
the tomatoes, kidney beans, black beans, broth, chili powder, cumin
and cayenne. Bring to a boil. Reduce heat; simmer, uncovered for 10
Stir in refried beans; simmer 10 minutes longer. Garnish each serving with 2 teaspoons each of cheese and green onions.
Yield: 8 servings (2-1/2 quarts).
Nutrition Facts: 1-1/4 cups equals 201 calories, 3 g fat (1 g saturated fat), 3 mg cholesterol, 803 mg sodium, 34 g carbohydrate, 8 g fiber, 10 g protein. Diabetic Exchanges: 2 starch, 1 lean meat, 1 vegetable.