LOW FAT: Autumn Stew

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* Exported from MasterCook *

 

Autumn Stew

 

Recipe By : www.wholefoods.com/magazine, by Jennifer Raymond

Serving Size : 8 Preparation Time :0:00

Categories : Beans And Legumes Soups And Stews

Vegetables

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 tablespoon soy sauce

1 onion -- chopped

1 red bell pepper -- diced

4 large garlic cloves -- minced

(about 4 cups diced)

1 pound butternut squash

15 ounces canned crushed tomatoes

1 1/2 teaspoons oregano

1 teaspoon chili powder

1/2 teaspoon cumin

1/4 teaspoon black pepper

15 ounces canned kidney beans -- undrained

15 ounces canned corn -- undrained

(or 2 cups frozen corn)

 

Serves 8

 

Based on traditional Native American foods-squash, corn, and beans-this

stew is perfect for an autumn feast. Serve it with warm bread and a crisp

green salad.

 

Heat 1/2 cup of water and the soy sauce in a large pot. Add the onion,

bell pepper, and garlic. Cook over medium heat until the onion is soft and

most of the water has evaporated, about 5 minutes.

 

Peel the squash, then cut it in half. Scoop out the seeds and

discard. Cut the squash into 1/2-cubes and add it to the cooked onions

along with the crushed tomatoes, 1 cup of water, the oregano, chili powder,

cumin, and pepper. Cover and simmer until the squash is just tender when

pierced with a fork, about 20 minutes. Add the kidney beans and corn with

their liquid and cook 5 minutes longer.

 

Per serving: 132 calories (4% from fat); 5 g protein; 27 g carbohydrate; 1

g fat; 267 mg sodium; 0 mg cholesterol.

 

 

 

 

 

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