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Corn & Beans
Vegetable Stew
Ingredients:
3 cups vegetable broth
2 cloves garlic (minced)
1 medium onion (thinly sliced)
3-1/2 cups butternut squash (peeled
and cubed)
1 can tomatoes (16 oz. diced and
peeled)
1-1/2 cups fresh or frozen corn
kernels
1 can kidney beans (14-15 oz)
1 medium green or red bell pepper
(cut into 1-inch squares)
1 tablespoon fresh thyme, chopped
(or 1 teaspoon dry)
1 tablespoon parsley leaves, chopped
salt and ground black pepper to
taste
Preparation:
- In large saucepan bring 1/2 cup
broth to boil.
- Add onion and garlic and cook
about 5-6 minutes.
- Add bell pepper, squash and 1
cup of broth, cook about
2 min. than add corn, tomatoes, parsley, thyme salt and black pepper.
- Add the rest of remaining
broth, stir to blend and bring
to boil.
- Reduce heat, cover and simmer
10 min. than add kidney
beans.
- Cover and simmer until squash
is tender, about 10 to 12 minutes
- Serve warm.
Makes 4 servings.
PER SERVING: 210
cal; 2 g total fat;
6 g prot;
48 g carb; 15 g fiber.
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| Did You Know? |
Certain
foods inhibit, alleviate or reduce symptoms of common health problems.
Most os us know that certain foods can be bad for our health, but did
you know that certain foods may alleviate the symptoms of common health
disorders like arthritis or diabetes?
A fundamental factor to managing diabetes is diet. For diabetes you
should have balanced diet low in fat and sugar. Enjoy fresh green
vegetables and food high in fibre.
Arthritis is associated
with more than hundred types of disorders. It
is characterized by joint inflammation, stiffness, swelling and pain.
Anti-inflammatory foods may help ease the pain and stiffness. Cut down
on foods containing animal fats and eat plenty of fish. Also try to
enjoy fresh green and yellow vegetables and food high in vitamin C. We
also recommend diet high in fibre like whole grains and nuts and other
high-fibre low calorie food to help control weight.
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