body{font-family:arial} h1,h2,h3,h4,h5,h6,h7,h8{font-family: arial} :link{color:(#7f7f56);}/*for unvisited links*/ :visited{color:(#ffffac);}/*for visited links*/ -->

Tuesday, March 17, 2015

HEART HEALTHY RECIPE (LUNCH): AUTUMN STEW

·         1 TBSP canola oil or olive oil
·         1 large onion, chopped
·         4 cloves of garlic, chopped
·         1 large green pepper, chopped
·         2 cans (15 ounce each) diced tomatoes, no salt added
·         4 cans water
·         1 can (16 ounce) solid pack pumpkin
·         1/3 cup brown rice, dry
·         1½ TBSP chili powder
·         2 tsp. ground cumin
·         2 cans (15 ounces each) kidney beans, rinsed and drained


1.      Heat oil in a large soup pot or Dutch oven over medium-high heat
2.      Sauté onion, garlic and green pepper for 3 minutes
3.      Add the rest of the ingredients and bring to a boil
4.      Reduce to simmer and cook for 30 minutes

Servings:  6
Serving size:  2 cups

Nutritional Information
Calories:  234
Fat:  3 g
Saturated Fat:  0.5 g                       
Cholesterol:  0 mg              
Sodium:  296 mg                  
Carbohydrate:  43 g            
Fiber:  13 g
Protein:  10 g

"The Perfect Day"
By: Nanette Cameron, RD

No comments:

Post a Comment