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