• prep: 0 hr
  • cook: 0 hr
  • total: 0 hr
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  • Summary

    http://www.cookinglight.com/food/recipe-finder/recipes-for-one/black-bean-soup-crunchy-tortilla-for-one?xid=social_facebook+

    Ingredients

    • 1 (6-inch) corn tortilla
    • Cooking spray
    • 1 teaspoon canola oil
    • 1/4 cup red bell pepper, chopped
    • 1/8 cup chopped shallot
    • 1 teaspoon adobo sauce
    • 1 chipotle chile
    • 1/4 teaspoon ground cumin
    • 1/2 teaspoon minced garlic
    • 1 cup unsalted chicken stock (such as Swanson’s)
    • 1/3 cup unsalted, fat-free canned organic black beans, drained and rinsed
    • 1/2 cup from 1 can of unsalted fire-roasted chopped tomatoes, drained
    • Remainder of boil-in-bag brown rice (about 1/3 cup)
    • 2 teaspoons lime juice
    • dash of salt
    • 1 tablespoon chopped cilantro
    • 1/8 avocado (about 2 tablespoons)
    • 1 radish, sliced
    • 1 tbsp Greek yogurt or light sour cream

    Instructions

    Click Here For Step-By-Step Instructions

    Video

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 23 % Daily Value *
    • Total Fat: 0 g 0.12%
    • Saturated Fat: 0 g 0.08%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 13 mg 0.53%
    • Calcium: 3 mg 0.29%
    • Potassium: 24 mg 0.7%
    • Magnesium: 0 mg 0%
    • Iron: 0 mg 1.94%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 5 g %
    • Dietary Fiber: 0 g 0.88%
    • Sugar: 0 g
    • Protein: 0 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 1.31%
    • Vitamin C 13.11%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat0
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch0
    • Exchange - Vegetables0
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

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