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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"Make hunger thy sauce, as a medicine for health." -Socrates

The refrigerator light goes on...

This stew has a number of steps, but it's actually pretty easy, and it only uses one pot so clean up is quick and easy. It has it all: veggies, beans, whole grains, good quality oil and lean meat. Five categories from Mediterranean style diet in one stew pot. Simple, tasty and great for you.


 

Black Bean and Corn Stew

Servings: 4 | Serving size: about 2 cups

Cooking Time: 60 Minutes

This recipe can easily be multiplied and makes great leftovers.

Black Bean and Corn Stew recipe from Dr. Gourmet

Ingredients

  • 1 large red bell pepper
  • 2 medium poblano peppers
  • 2 tsp canola oil
  • 1 lb boneless skinless chicken thighs (cut into 1 inch cubes)
  • 2 ears fresh corn (cut kernels from cob)
  • 2 medium onions (diced)
  • 1 15-ounce can no salt added black beans (drained and rinsed)
  • 6 cups water
  • 1/2 tsp salt
  • fresh ground black pepper to taste
  • 1 tsp ground cumin
  • 1 tsp chili powder
  • 1/2 tsp paprika
  • 4 Tbsp reduced fat sour cream

Preheat the oven to 325F. Place the red pepper and the poblano in the oven and roast for 20 to 25 minutes until the skin is slightly charred. Remove and place in a paper bag to cool.

While the peppers are roasting place 1 teaspoon of the oil in a large sauce pan or small soup pot. Place over medium high heat and add the chicken thighs. Cook until well browned and remove to a bowl.

Place the corn kernels in the pan and cook until slightly browned. Remove to the bowl with the chicken.

Add the second teaspoon of oil to the pot and then the diced onion. Cook for about 5 minutes stirring frequently.

Add the black beans, 4 cups of the water, salt, pepper, cumin, chili powder and paprika to the pot and stir. Reduce the heat to medium low and simmer for about 20 to 25 minutes until the beans are slightly soft.

Remove one cup of the bean and onion mixture and place with the corn and chicken.

Using a blender or stick blender puree the remaining black beans and onions until smooth.

Return to the pot with the chicken, corn and reserved black beans. Add 2 cups of water and simmer for about 20 minutes. Stir occasionally.

While the stew is simmering remove the skin and seeds from the peppers and cut into 1/2 inch pieces.

When ready to serve, mix in the peppers and place a dollop of sour cream on to of each serving.

Nutrition Facts

Serving size: about 2 cups

Servings: 4

Amount Per Serving

Calories 421 Calories from Fat 110
% Daily Value
Total Fat 11g 20%
    Saturated Fat 3g 15%
    Monounsaturated Fat 2g
    Trans Fat 0g
Cholesterol 110mg 37%
Sodium 435mg 18%
Total Carbohydrates 46g 16%
    Dietary Fiber 11g 41%
    Sugars 11g
Protein 33g
Vitamin A 54% Vitamin C 216%
Calcium 11% Iron 25%
Vitamin K 13 mcg Potassium 1134 mg
Magnesium 125 mg