Showing You How To Give Up Sodium Without Giving Up Your Life
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
Diabetic Exchanges
0 Starch
0 Fruit
0 Milk
0 Other Carbohydrates
0 Vegetable
0 Lean Meat
0 Very Lean Meat
0 Fat
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Nutrition Facts
Serving Size 1 Helping Servings Per Recipe 6 Amount Per Serving |
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| Calories | 220 |
| Calories from Fat | 57 |
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| % Daily Values * | |
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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% |
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Vitamin A Vitamin C Calcium Iron |
20% 91% 6% 13% |
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* Percent Daily Values are based on a 2000 calorie diet |
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