LOW FAT: Corn Lover's Vegetable Stew

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* Exported from MasterCook *

 

Corn Lover's Vegetable Stew

 

Recipe By : Everyday Cooking with Dr. Dean Ornish, page 179

Serving Size : 4 Preparation Time :0:00

Categories : Soups And Stews Vegetables

Ornish: Everyday Cooking

 

Amount Measure Ingredient -- Preparation Method

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

2 1/2 cups vegetable broth

(see separate recipe or store-bought)

1 onion -- thinly sliced

2 garlic cloves -- minced

4 cups peeled winter squash -- 1 inch cubes

16 ounces canned diced and peeled tomatoes

1 1/4 cups fresh or thawed frozen corn kernels

OR 15 1/2 ounces can whole corn kernels -- drained

1 tablespoon chopped fresh thyme

OR 1 teaspoon dried thyme

1 teaspoon salt

1/4 teaspoon pepper

14 1/2 ounces canned golden or white hominy

1 red or green bell pepper

seeds and ribs removed

cut in 1-inch squares

 

Serves 4.

 

There are two kinds of corn in this colorful autumn stew: whole sweet corn

and whole hominy. Braise them with butternut squash, bell peppers, and

tomatoes to make a sweet, brothy stew that just begs to be served

Southern-style over halved corn bread. If you don't like hominy,

substitute kidney beans or pinto beans. This stew reheats well.

 

In a Dutch oven or 4-quart saucepan, bring 1/2 cup of the broth to a boil

over moderate heat. Add onion and garlic and cook until the onion softens,

about 5 minutes. Add the squash, tomatoes, corn, thyme, salt, pepper and

remaining 2 cups of broth. Stir to combine. Bring to a boil, then cover,

reduce heat to maintain a simmer, and cook 10 minutes. Add the hominy and

bell pepper and return to simmer. Cover and simmer until the squash and

bell pepper are tender when pierced but not mushy, about 10 minutes.

 

TIP: Can't find butternut squash? Substitute acorn, kabocha, delicata,

banana, or any other hard-skinned, orange-fleshed sweet winter

squash. BUtternut is preferable because its skin is thin and easy to peel,

but the others will work in this dish.

 

Serving size: 2 cups. Calories: 201, Fat: 1.5 g, Cholesterol: 0 mg,

Carbohydrate: 47.0 g, Protein: 5.8 g, Sodium: 916.0 mg.

 

 

 

 

 

 

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