Wednesday, August 10, 2005
Southwestern Bean Stew Over Polenta
Source: Cooking Light
2 teaspoons vegetable oil
1 cup chopped green bell pepper
1 cup chopped red bell pepper
1/2 cup chopped onion
3 garlic cloves, minced
1/2 cup bottled salsa
2 teaspoons ground cumin
1 (15-ounce) can black beans, drained
1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
1 (16-ounce) tube Mexican pepper polenta, cut crosswise into 12 slices (my store only had plain)
1/4 cup fat-free sour cream (I used light)
1/4 cup chopped fresh cilantro (as usual, I skipped)
4 ounces ripe diced peeled avocado (about 1/2 small)
Heat oil in a medium saucepan over medium heat. Add bell peppers, chopped onion, and garlic cloves, and sauté for 6 minutes. Stir in salsa, cumin, black beans, and tomatoes, and bring to a boil. Cover, reduce heat, and simmer for 10 minutes, stirring occasionally.
Quarter each polenta slice. Place polenta in a shallow 2-quart microwave-safe baking dish. Microwave, uncovered, at high for 2 minutes or until hot, tossing gently after 1 minute.
Divide the polenta evenly among 4 bowls, and spoon 3/4 cup of bean stew over the polenta. Top each serving with 1 tablespoon sour cream, 1 tablespoon cilantro, and 2 1/2 tablespoons avocado.
Yield: 4 servings
NUTRITION PER SERVING: CALORIES 296(23% from fat); FAT 7.7g (sat 1.3g,mono 3.6g,poly 2.1g); PROTEIN 11.4g; CHOLESTEROL 0.0mg; CALCIUM 96mg; SODIUM 481mg; FIBER 7.7g; IRON 4.9mg; CARBOHYDRATE 46.8g
Cooking Light, MARCH 1998
I talked about this recipe HERE.