Pinto Bean & Corn Stew Recipe
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Pinto Bean & Corn Stew
1 1/2 cup dried pinto beans, soaked overnight
2 tsp salt -plus more to taste
1 tbsp sunflower -or other vegetable oil
1 large onion, chopped
1 clove garlic -peeled and slivered
2 tsp ground cumin
2 tbsp ground red chile -or 2 tablespoons paprika -plus 1/2 teaspoon cayenne pepper
1 lb small zucchini -cut into 1/2-inch chunks
1/4 cup thinly sliced sun-dried tomatoes -not packed in oil
1 1/2 tbsp all-purpose flour
2 cup corn kernels -from 4 ears or frozen
28 oz whole tomatoes, drained and chopped -or 2 cups chopped fresh tomatoes
1/4 cup chopped fresh cilantro
freshly ground black pepper, to taste
1. Drain and rinse beans, discarding soaking water. Place in a large heavy
pot and add enough water to cover by 2 inches. Bring to a boil, reduce heat
to low and simmer, covered, for 1 hour. Add 1 teaspoon salt and simmer,
covered, until beans are tender, about 1/2 hour more. Drain, reserving
liquid. Set aside.
2. Meanwhile, in a Dutch oven or wide soup pot, heat oil over medium high
heat. Add onion and cook, stirring, until golden, 8 to l0 minutes. Reduce
heat to medium-low. Add garlic, cumin and ground chile (or paprika and
cayenne); cook, stirring constantly, until fragrant, 2 to 3 minutes. Add
zucchini, sun-dried tomatoes and remaining 1 teaspoon salt; cook, stirring,
for 2 minutes more.
3. Add flour and reserved beans; cook, stirring, for 1 minute. Add corn,
tomatoes and 2 cups reserved bean-cooking liquid. Bring to a boil, reduce
heat to low and simmer, partially covered, until sauce has thickened, 15 to
20 minutes. Add cilantro. Adjust seasoning with salt and pepper. (The stew
will keep, covered, in the refrigerator for up to 3 days.)
MAKES ABOUT 9 CUPS, FOR 8 SERVINGS.
240 calories per serving; 12 grams protein; 4 grams fat (0.3 gram saturated
fat); 44 grams carbohydrate; 720 mg sodium; 0 mg cholesterol: 9 grams
fiber.
Busted by Gail Shermeyer <4paws@netrax.net>
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Preparation Time: 0:00 |
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A few tips on healthy eating
If you want to get thinner and also improve your overall well-being, then, as any dietician will tell you, you ought to decide on a carefully calculated well-balanced dietary regime. If possible, this should incorporate 5 portions of grains and vegetables each day and also embrace an appropriate mix of fat, carbohydrates and proteins.
When devising a meal plan, the important thing is to also make sure you cut back on your ingestion of refined carbohydrate, fats and salt.
Dieters ordinarily look at food store and well known products known as 'low-fat'. This is usually incorrect, seeing that a food product can be significantly reduced in fat, but whilst still remaining contain far too many calories and carbohydrates.
Make sure that you drink enough fluids. Your body requires plain water , it is necessary for our wellbeing and has no fat and calories. It also fills the dieters stomach and helps reduce feelings of hunger. The recommended portions nutritionalists maintain that we should aim to drink at the minimum six tumblers of water each day.
Rather than dwelling on the many unhealthy foods you ought to eliminate from your meal plan, concentrate on the nutritionally sound foods which you are able to add to your weight loss program. If you manage to introduce a few nourishing fruit & vegetables into your weight loss program, you'll discover that you feel full and have a significantl;y lower likelihood of falling prey to those unwholesome between meals nibbles.
If you like this Pinto Bean & Corn Stew Recipe, you may find the following sites useful:
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