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Nutritional Profile

serving size: 1-1/4 cups

Calories - 224
Protein - 11 g
Carbs - 44 g
Cholesterol - 0 g
Fat - 3 g
Fiver - 9 g
Sodium - 329 mg


Green Chili, Black Bean & Corn Stew

From the American Heart Asssociation - a great low-fat, low-sodium, hearty Southwestern Stew. Recipe said to serve four 1-1/4 cup servings, but this can easily be for two, or for one with leftovers.

1 teaspoon extra virgin olive oil
1 cup chopped peppers (Anaheim, poblano for a spicy stew or just a red or green sweet bell pepper for a milder stew)
2 cups frozen or canned no-salt-added whole kernel corn
15-ounce can no-salt-added black beans
14.5-ounce can no-salt-added diced or stewed tomatoes
1 cup water
1 tablespoon chili powder
1 teaspoon ground cumin
1/2 teaspoon salt

Heat a Dutch oven (stock pot) over medium-high heat. Add oil and swirl to coat bottom of pan. Cook peppers for 6 minutes, or until tender-crisp, stirring frequently.

Drain and rinse the canned corn and black beans. Stir these and remaining ingredients except the salt into the pot. Bring to a boil, then reduce heat and simmer, covered, for 20 minutes. Remove the the heat.

Stir in salt and let pot stand, uncovered, for 5 to 10 minutes to allow the flavors to blend and the stew to thicken slightly.


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