Zippy Bean Stew Recipe
"This bean stew is a staple for my co-workers and me once the weather
turns cool," says Debbie Matthews of Bluefield, West Virginia. "Although
this is a low-fat dish, it definitely doesn't taste like it!"
This recipe is:
Healthy
* 6 Servings
* Prep: 10 min.
* Cook: 4 hours
Ingredients
* 1 can (14-1/2 ounces) vegetable broth or reduced-sodium chicken
broth
* 1 can (16 ounces) kidney beans, rinsed and drained
* 1 can (15 ounces) pinto beans, rinsed and drained
* 1 can (14-1/2 ounces) diced tomatoes and green chilies
* 1 can (4 ounces) chopped green chilies, undrained
* 2 cups frozen corn, thawed
* 3 cups water
* 1 large onion, chopped
* 2 medium carrots, sliced
* 2 garlic cloves, minced
* 2 teaspoons chili powder
Directions
* Combine all ingredients in a 3-qt. slow cooker. Cover and cook on
high for 4-5 hours or until heated through and flavors are blended.
Yield: 6 servings.
Nutritional Analysis: One serving (1-1/2 cups) equals 218 calories, 1 g
fat (trace saturated fat), 0 cholesterol, 964 mg sodium, 44 g
carbohydrate, 10 g fiber, 11 g protein. Diabetic Exchanges: 2 starch, 2
vegetable, 1 very lean meat.
Zippy Bean Stew published in Light & Tasty October/November 2002, p13
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