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In a large saucepan, sauté onion and green/red pepper, cumin and basil in oil for 4-5 minutes or until crisp tender. Stir in the beans, tomatoes, broth, picante sauce. Reduce heat; simmer, uncovered, for 10-15 minutes or until heated through.
Sauté shrimp with red pepper flakes and 1 clove pressed garlic until pink. Do not overcook—shrimp will become tough.
Add shrimp; simmer 3-4 minutes longer or until heated through. Serve with rice, if desired.
Yield: 6 servings
Nutrition Facts: 1 cup (prepared with reduced-sodium chicken broth; calculated without rice) equals 190 calories, 4 g fat (1 g saturated fat), 115 mg cholesterol, 504 mg sodium, 18 g carbohydrate, 5 g fiber, 20 g protein. Diabetic exchanges: 3 very lean meat, 1 starch.
Taste of Home recipe with slight modification
Brown ground beef in frying pan. Drain off fat.
Add beans, seasoning, and water. Stir. Cover and simmer for 10 minutes.
Tear lettuce into tiny pieces. Chop tomatoes and scallions. Mix vegetables and put into large bowl.
Spoon ground beef and bean mixture over vegetables.
Sprinkle with cheese and tortilla chips. Toss lightly and serve at once.
Refrigerate leftovers within 2 hours.
Yield: 6 Servings
Nutrition Facts per serving: 300 calories, 6 g fat (2 g saturated), 25 mg cholesterol, 310 mg sodium, 42 g carbohydrate, 5 g dietary fiber, 18 g protein
Richer scrambled eggs ~ To make scrambled eggs or omelets really rich, beat a couple of spoonfuls of sour cream, cream cheese or heavy cream into the eggs.