8 Ingredients
  • Cooking spray
  • 1 cup frozen corn kernels
  • 3 (15-ounce) cans organic black beans, rinsed, drained, and divided
  • 1 1/2 cups fat-free, lower-sodium chicken broth
  • 1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
  • 1 tablespoon chile paste (such as sambal oelek)
  • 3/8 teaspoon salt
  • 1/4 cup 2% reduced-fat Greek-style plain yogurt (such as Fage)
Nutrition
456
23% daily value
4 servings
                                       
                                            high-​fiber, gluten-​free
     

Fat

14% 9

Saturated

7% 1

Trans

- 0

Monounsaturated

- 5

Polyunsaturated

- 3

Carbs

24% 71

Carbs (net)

- 46

Fiber

100% 25

Sugars

- 7

Sugars, added

- 0

Protein

48% 24

Cholesterol

2% 5

Sodium

38% 919

Calcium

17% 169

Magnesium

33% 137

Potassium

30% 1415

Iron

39% 7

Zinc

20% 2

Phosphorus

62% 435

Vitamin A

3% 31

Vitamin C

25% 23

Thiamin (B1)

92% 1

Riboflavin (B2)

43% 1

Niacin (B3)

31% 5

Vitamin B6

31% 0

Folate equivalent (total)

52% 209

Folate (food)

- 222

Folic acid

- 0

Vitamin B12

2% 0

Vitamin D

2% 0

Vitamin E

18% 3

Vitamin K

9% 11

Sugar alcohols

- 0

Water

- 463
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