Black Bean Skillet Chili

• 1 small chopped onion
• 1 minced garlic clove
• ½ diced small bell pepper
• ¼ cup crushed tomatoes
• 1 15 oz. can black beans (including liquid)
• ½ 4 oz. can diced chili peppers
• ½ tsp. cumin

Heat ¼ cup of water in a large skillet or pot. Add the onion, garlic and bell pepper, and cook over high heat, stirring often, until the onion is translucent, about 5 minutes. Stir in the remaining ingredients, and simmer stirring occasionally for 15 minutes.

Makes 3 servings. Serving size: 1 cup 
 
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Nutritional analysis per serving: 

Calories 160
Calories from Fat 10
Saturated Fat 0g
Total Fat 1g
Cholesterol 0mg
Sodium  450mg
Total Carbohydrate 30g
Dietary Fiber 9g
Protein 8g
 
Exchanges: 1½ breads, 1 very lean meat, 1 vegetable
Source: Food for Health