From Diabetic Living, Favorite Slow Cooker Recipes.
Est. Cost perenrtire dish: $3.15 Est. Cost per serving: $0.53
(cost is based of my local market costs, yours will vary)
Servings: Six 1 1/3 cup servings
2 cups dry pinto beans
2 14oz cans of reduced-sodium chicken broth
1/2 cup water
1 large onion, chopped (1 cup)
3 cloves of garlic, minced
1 teaspoon cumin*
1/4 cayenne pepper
1 14.5oz can fire-roasted dice tomatoes, undrained
1/3 cup shredded reduce-fat monterey jack cheese
2 green onions, sliced (1/4 cup)
* Estimated costs do not include the cost of cumin or garlic, I already had it in my pantry and dont remember how much I paid for it.
1. Rinse dry beans, through out unwanted or blemished beans. Combined beans with 5 cups water and boil uncovered for 10 minutes or until tender. Remove from heat, cover, and let stand for 1 hour. Drain and rinse. (or skip this by using canned beans that are rinsed and drained which will add to the cost).
2. In a 4qt or simular sized slow cooker, combine beans, broth, the 1/2 cup water, the onion, garlic, cumin, and cayenne pepper.
3. Cover and cook on low-heat setting for 8-10 hours or on high-heat for 4-5 hours. ( I prefer the longer cooking time.)
4. Stir in undrained tomatoes; cover and cook for 30 minutes more. You can use a potato masher to mash this up slightly but leave a bit chunky. Top individual servings with cheese and green onion
per serving nutritional info:
Cal. 275
Total fat: 2g (1g sat fat)
Chol: 5mg
Sodium: 538mg
Carb 46g
Fiber 10g
Prot. 18g
Net carbs - 16g
