LOW FAT--Southwestern Bean Stew over Polenta

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* Exported from MasterCook *

 

Southwestern Bean Stew Over Polenta

 

Recipe By :

Serving Size : 4 Preparation Time :0:20

Categories : March '98 Soups And Stews

Vegetarian Main Dishes

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

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 1/2-ounce) can no-salt-added diced tomatoes -- undrained

1 (16-ounce) tube Mexican pepper polenta -- cut crosswise into

12 slices

1/4 cup fat-free sour cream

1/4 cup chopped fresh cilantro

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.

 

Source:

" Cooking Light, March 1998, p.142 "

Copyright:

" © Cooking Light "

T(Cooking Time):

" 0:22 "

 

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Per serving: 303 Calories (kcal); 5g Total Fat; (14% calories from fat);

13g Protein; 54g Carbohydrate; 2mg Cholesterol; 970mg Sodium

Food Exchanges: 2 1/2 Grain(Starch); 0 Lean Meat; 2 1/2 Vegetable; 0

Fruit; 1/2 Fat; 0 Other Carbohydrates

 

 

Nutr. Assoc. : 3924 0 0 0 620 1325 0 1246 26066 26538 0 0 2108