SARAH-JANE BEDWELL, R.D. / AUTHOR OF "SCHEDULE ME SKINNY"
1 tbsp. olive oil
1 cup diced frozen red onion
4 cloves garlic, chopped
1 tbsp. chili powder
1 tbsp. cumin
1/2 tbsp. smoked paprika
3 cups lower sodium chicken broth
3 (15 oz.) cans lower-sodium black beans
3 (15 oz.) cans whole kernel corn
1 (14-1/2oz.) can crushed tomatoes
8 oz. baked tortilla chips
4 cups pineapple tidbits in juice
Heat oil in a large saucepan over medium heat. Add onion and garlic and cook and stir until they begin to soften. Add chili powder, cumin, and smoked paprika, then cook and stir for 1 minute. Add broth, beans, corn, and tomatoes. Bring to a boil, then reduce heat and simmer for 10 minutes. Remove from heat and serve with 1 oz. baked tortilla chips and 1/2 cup canned pineapple tidbits in juice per person.
Yield: 8 servings
Nutrition facts per serving (including pineapple and chips): 440 calories, 3g fat, 0g sat fat, 950mg sodium, 85g carbs, 15g fiber, 10g protein, 6% DV vitamin A, 80% DV vitamin C, 8% DV calcium, 25% DV iron.
Total preparation time: 20 minutes