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Southwestern Vegetable Stew


This stew evokes not just the flavors of Mexico, but also that of the southwestern Indian tribes with the use of squash and corn. Delicious with cornbread.

3/4 c onion,chopped
1/2 t garlic,finely chopped
2 T vegetable oil
1 c red bell pepper,cut into strips
1/2 c poblano chilies,seeded and cut into strips
1 jalapeno,seeded and chopped
1 c acorn squash,cubed
4 c low sodium chicken broth
1/2 t black pepper
1/2 t ground coriander
1 c zucchini,thinly sliced
1 c yellow squash,thinly sliced
10 oz frozen corn
2 c pinto beans,drained, either cooked dried or canned no salt added

Cook and stir onion and garlic in oil in 4-quart Dutch oven over medium heat until onion is tender. Stir in bell pepper, poblano and jalapeno chilies. Cook 15 minutes. Stir in squash, broth, pepper, and coriander. Heat to boiling; reduce heat. Cover and simmer until squash is tender, about 15 minutes. Stir in remaining ingredients. Cook uncovered, stirring occasionally, until zucchini is tender, about 10 minutes.

Yield: 6 Servings

Sodium Category: LowSodium

Nutrition Facts
Serving Size 1 Helping
Servings Per Recipe 6

Amount Per Serving
Calories 220
Calories from Fat 57

% Daily Values *

Total Fat 6 gr
  Saturated Fat 1 gr
  Polyunsaturated Fat 3 gr
  Monounsaturated Fat 2 gr
Cholesterol 0 mg
Sodium 57 mg
Potassium 759 mg
Carbohydrates 34 gr
  Dietary Fiber 8.4gr
Protein 11 gr
9%
5%
 
 
0%
2%
19%
11%
34%
 

Vitamin A
Vitamin C
Calcium
Iron
20%
91%
6%
13%

* Percent Daily Values are based on
a 2000 calorie diet

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