My wife and I are on a diet, and I wanted to make something that was low in calories, and high in iron. I also wanted some ground beef (a rare treat on a low calorie diet). This turned out fantastic. I’d cook it again even if I wasn’t on a diet.. I’d just have seconds. Enjoy.
-
Ingredients
1 lb lean ground beef
2 tsp dried thyme
1 tsp each salt, pepper
½-teaspoon ground cumin
4 cloves garlic, minced
2 tsp vegetable oil
1 cup chopped onion
2 cups beef broth
2 cans (15 ounce) black beans, rinsed and drained (substitute with any canned bean as desired).
1 cup diced peeled potato
1 can (14 ounce) diced tomatoes
¼ to ½ teaspoon Louisiana hot sauce
2 green onions, sliced
In a bowl combine beef, 2 cloves minced garlic, thyme and ½ tsp each of salt and pepper; roll into approx 1 tbsp balls.
In a skillet or large sauce pan, heat oil over medium-high heat; brown meatballs, in batches as necessary, turning often, for about 5 minutes. Transfer to a plate lined with paper towel. Drain fat from pan.
In skillet/sauce pan bring the onion, remaining garlic and ½ cup broth to a boil. Reduce head; cover and simmer for 6-8 minutes or until onion is tender. Stir in the beans, potato, remaining tsp of thyme, cumin and remaining broth; return to boil. Reduce heat; cover and simmer for 20-25 minutes or until potatoes are tender.
Stir in tomatoes and hot sauce; heat through. Sprinkle with green onions.
Yield: 6 servings Approx 300 cal per serving.