bountiful harvest stew

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* Exported from MasterCook *

 

Bountiful Harvest Stew

 

Recipe By :Jennifer Raymond

Serving Size : 8 Preparation Time :0:00

Categories : Main Dishes

 

Amount Measure Ingredient -- Preparation Method

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

1/2 cups water or vegetable stock

1 tablespoon soy sauce

1 onion -- chopped

1 red bell pepper -- diced

4 large cloves garlic -- minced

1 pound butternut or other winter squash -- (about 4 cups)

15 ounce canned crushed or ground tomatoes

1 cup water

1 1/2 teaspoons oregano

1 teaspoon chili powder

1/2 teaspoon cumin

1/4 teaspoon black pepper

15 ounce canned kidney beans

1 1/2 cups corn kernels -- fresh or frozen

 

1. Heat the water and soy sauce in a large pot, then add the onion, bell pepper,

and garlic. Cook over medium heat until the onion is soft and most of the water

has evaporated.

 

2. Cut the squash in half and remove the seeds, then peel it and cut it into

1/2-inch cubes.

 

3. Add the squash to the onions, along with the chopped tomatoes, water,

oregano, chili powder, cumin, and pepper. Cover and simmer until the squash is

just tender when pierced with a fork, about 15 minutes.

 

4. Add the kidney beans with their liquid and the corn. Continue cooking another

5 minutes.

 

TIP - Cooking the onions in water instead of oil reduces the fat in this dish

with no loss of flavor.

 

TIP - Try frozen white corn for extra sweetness and flavor.

 

TIP - Canned beans can be replaced with beans cooked from dry.

 

TIP - Fresh or frozen tomatoes may be used instead of the canned tomatoessimply

extend the cooking time to reduce cooking liquid to desired level. Peeled

tomatoes are most commonly used, but leaving the skins on makes the dish more

nutrient rich.

 

Nutrition info per serving:

132 calories

5 g protein

27 g carbohydrate

0.5 g fat

267 mg sodium

0 mg cholesterol

Servings: 8

Preparation time: 15 min

Cooking time: 30 minutes

Contributed by J. Raymond

 

 

 

Source:

" http://www.newcenturynutrition.com/public_html/nutrition/recipes/soups_stews/bo\

untifulharvest.shtml "

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Per Serving (excluding unknown items): 110 Calories; 1g Fat (4.5% calories from

fat); 5g Protein; 24g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 396mg

Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fat.

 

NOTES : This is everyone's favorite stew! It looks as good as it tastes, and the

winter squash is a wonderful source of beta carotene. For a really festive look,

serve it in a hollowed out bread bowl or pumpkin.

 

Nutr. Assoc. : 1582 0 0 0 0 1216 2470 0 0 0 0 0 0 0

 

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=^..^= PatH (Pat Hanneman)

http://home.earthlink.net/~kitpath/

KP Cookbooks - tested lowfat recipes in MC format