The Sound of Music
Special encore presentation Saturday 8/7c. Watch the special online now.
(makes 10 1-cup servings)
'Tis the season for feeling broke, that's for sure. And who couldn't use a warm, satisfying stew? Season 4 contestant Nicole Michalik contributed this recipe to "The Biggest Loser: 6 Weeks to a Healthier You." "I love, love, love this recipe!" she says. "It's high in protein but totally vegetarian. It's so easy to make and freezes very well." Beans are a great, inexpensive source of protein and fiber.
Heat olive oil over medium-high heat in 4-quart saucepan. Add onion and saute about 5 minutes, until softened but not browned. Add garlic and cook 1 minute longer. Do not brown garlic.
Add spices and tomatoes and simmer about 5 minutes. Add 3 cups (2 cans) of beans and 2-1/2 cups of broth and bring to a boil. Reduce to a simmer.
Place remaining beans and broth in bowl of food processor or in blender. Add cilantro and puree until smooth. Add mixture to stew. Add spinach and heat just until wilted. Stir well and serve hot.
Protein: 8 grams
Carbohydrates: 26 grams
Fiber: 7 grams
Fat: 3 grams
Saturated fat: 0 grams
Cholesterol: 0 milligrams
Sodium: 330 milligrams
Adapted from "The Biggest Loser: 6 Weeks to a Healthier You" by Cheryl Forberg, RD. Copyright © 2010 by Universal Studios Licensing LLLP, The Biggest Loser™ and NBC Studios, Inc., and Reveille LLC. Reprinted by permission of Rodale, Inc., Emmaus, PA 18098.