This hearty corn stew is full of healthy ingredients! The ingredients are readily available and preparation time is short. It should appeal to kids and adults alike. I think a crusty whole-wheat roll would be delicious with it. I found the recipe in the current issue of DIABETIC COOKING.
TEX MEX BLACK BEAN AND CORN STEW
1 tbsp. canola oil or vegetable oil
1 small onion, chopped
4 cloves garlic, minced
1 tsp. chili powder
1 tsp. ground cumin
1 can (about 14 oz.) fire-roasted diced tomatoes
3/4 c. salsa
2 medium zucchini or yellow squash (or 1 of each), cut into chunks
1 c. frozen corn kernels
1 can (about 15 oz.) no-salt-added black beans, rinsed and drained
1/2 c. (2 oz.) shredded Cheddar or Pepper Jack cheese
1/4 c. chopped fresh cilantro or green onion
Heat oil in a large saucepan over medium heat. Add onion, cook and stir 5 minutes. Add garlic, chili powder, and cumin; cook and stir 1 minute. Stir in tomatoes, salsa, zucchini, corn and black beans. Bring to a boil over high heat. Reduce heat; cover and simmer 20 minutes or until vegetables are tender.
Ladle into shallow bowls; top with cheese and cilantro or onions.
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