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Dad's Black Beans and Tomatoes - WLS friendly takes 10 minutes to prepare.

Dad's Black Beans and Tomatoes - WLS friendly takes 15 minutes to cook.

Dad's Black Beans and Tomatoes - WLS friendly makes 4 servings.

The ingredients for Dad's Black Beans and Tomatoes - WLS friendly are:

1 15oz. can black beans
1 15 oz. can italian stewed tomatoes
Non-Stick Olive Oil Cooking Spray
1/4 cup fresh garlic, minced
1 cup onion, chopped
1 tbsp. italian seasoning
salt and pepper to taste

Here is how you make Dad's Black Beans and Tomatoes - WLS friendly:

Spray sauce pan with cooking spray. Add onions to medium heat, saute' until carmalized/translucent.Add Garlic and saute' for one minute, careful not to burn.Drain half liquid from beans. Add beans and full can of tomatoes with liquid, spices and salt and pepper to taste. Heat over medium heat 10 minutes, stirring occassionally.Dad would of course serve over Hoe Cakes or with Corn Bread. (not included in nutritional breakdown)Makes 4 one cup servingsVariation: When I need extra protein, or want to "hearty this up" a bit more, I add 3 oz. of Tyson Grilled Chicken Strips, or 3 oz. of Pork Tenderloin. Increases calories by 100 per serving, and adds over 16 g. protein.Number of Servings: 4Recipe submitted by SparkPeople user KATHYP63.

The nutritional information for Dad's Black Beans and Tomatoes - WLS friendly is:

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 143.5

• Total Fat: 1.0 g
• Cholesterol: 0.0 mg
• Sodium: 217.1 mg
• Total Carbs: 28.1 g
• Dietary Fiber: 7.6 g
• Protein: 7.9 g

The dietary needs meet for Dad's Black Beans and Tomatoes - WLS friendly is Low Fat