This recipe serves 3-4 comfortably, and uses an entire can of low sodium, organic black beans, one small can of corn or two cobs of corn (remove the kernels), 1 cup cherry or grape tomatoes, 2 cups baby spinach, half of a white onion, and half of a yellow pepper. For seasoning, use chili powder and garlic powder. No salt is needed.
Spray a sauce pan lightly with non-stick, fat-free cooking spray. Add the onion and cook for 1 minute on medium heat. Add the tomatoes, pepper, and corn. Cook on medium heat, occasionally stirring, for 2-3 minutes. Add the can of beans, with some of the starchy liquid. Add seasoning. Raise the heat a notch and cook, stirring often, for 3 minutes. Add the spinach until cooked and reduced. Once reduced, take stew off of heat.
I finished my stew off with a dollop of fat-free Greek yogurt and a small portion of avocado. Delicious, healthy, fast, and easy.
- Cheating Chili (littlekirschinthebigapple.wordpress.com)