heart health autumn stew

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Heart Health Autumn Stew

 

Recipe By :Johns Hopkins

Serving Size : 6 Preparation Time :0:00

Categories : Heart Healthy SOUPS

Vegetarian {Posted}

 

Amount Measure Ingredient -- Preparation Method

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

1 1/2 cups water or vegetable stock

1 tablespoon low-sodium soy sauce

1 onion -- chopped

1 red bell pepper -- diced

4 large garlic cloves -- minced

1 pound kabocha squash -- or about

4 cups squash cubes

or other winter squash

15 ounces canned chopped tomatoes

1 1/2 teaspoons chili powder

1/2 teaspoon cumin

1/4 teaspoon black pepper

15 ounces canned kidney beans -- (undrained)

1 1/2 cups corn -- fresh or frozen

 

1. Heat 1/2 cup water and soy sauce in a large pot, then add the onion, bell

pepper and garlic. Cook over medium heat until the onion is translucent and most

of the water evaporates.

2. Meanwhile cut the squash in half and remove its seeds, then peel and cut it

into half-inch cubes. Add squash cubes to the onion mixture, along with the

chopped tomatoes, remaining one cup water, oregano, chili powder, cumin and

pepper. 3. Cover and simmer until the squash is just tender when pierced with a

fork, or about 20 minutes, then add the kidney beans (with their liquid) and the

corn. Cook five minutes longer.

 

Makes six servings. Nutrition information per 1-1/2 cup serving: 185 calories, 6

g protein, 38 g carbohydrates, 0.8 g fat, 4 percent of calories from fat, 0 mg

cholesterol.

 

Source:

" Heart Health Today 2003-Fall "

Copyright:

" http://www.jhbmc.jhu.edu/cardiology/REHAB/HHTodayFall2003.pdf "

Yield:

" 9 cups "

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

 

Per Serving (excluding unknown items): 147 Calories; 1g Fat (6.0% calories from

fat); 7g Protein; 31g Carbohydrate; 8g Dietary Fiber; 0mg Cholesterol; 461mg

Sodium. Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fat.

 

NOTES : HEART HEALTH TODAY is published quarterly by Johns Hopkins Heart Health

and the Partnership for Community Health.

 

Nutr. Assoc. : 0 0 0 0 0 2130706543 4644 0 2470 0 0 0 0 0

 

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