A variation on a traditional Nigerian dish that has origins among the people of Senegal and Gambia.

• 1/4 lb. boneless beef for stew, cut into small cubes
• 1-1/2 tsp. vegetable oil
• 1/2 medium onion, chopped and divided
• 1-1/2 Tbs. tomato paste
• 1/2 tsp. ground coriander
• 1/2 tsp. ground cumin
• 1/2 tsp. garlic powder
• 2 medium tomatoes, quartered
• 1-1/2 tsp. crushed red pepper
• 1-1/4 cups reduced sodium beef broth
• 1/2 cup rice
• 1 lb. canned black beans, rinsed and drained
• 1/2 tsp. salt

Cook meat in oil in large pot over medium-high heat until brown on all sides, about 8 minutes. Stir in half the onion and the tomato paste, coriander, cumin, and garlic powder. Cook over low heat until onion is tender, about 5 minutes, stirring frequently. Process remaining onion, tomatoes, and red pepper in food processor until smooth. Stir into beef mixture. Stir in broth and heat to boiling. Reduce heat and simmer, covered, for 40 minutes. Stir in rice, beans, and salt. Simmer until rice and meat are tender, about 20 minutes longer.

Courtesy: American Dry Bean Board

Per serving: calories 296, fat 5.4g, 16% calories from fat, cholesterol 23mg, protein 17.5g, carbohydrates 44.9g, fiber 10.1g, sugar 7.1g, sodium 567mg, diet points 4.8.

Dietary Exchanges: Milk: 0.0, Vegetable: 0.9, Fruit: 0.0, Bread: 2.3, Lean meat: 1.0, Fat: 0.3, Sugar: 0.1, Very lean meat protein: 0.3

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