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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.

Salt

Salt is salt.  Many chefs and food writers will say that using kosher salt, sea salt or one of the many gourmet salts on the market is better than the stuff in the round blue box, but for the most part salt is salt.

I know chefs who claim that kosher salt tastes saltier.  This is true only because the crystals are larger and less likely to dissolve completely on the food.  The crystals that remain dissolve on the tongue more directly activating the salt taste buds.  There is a slight difference in the amount of sodium in a teaspoon of kosher and regular table salt.  Again, this is because the larger, irregular crystals in kosher salt take up more room in the spoon.  The weight of a teaspoon of table salt is about the same as 1 1/4 teaspoons of kosher salt.   

Sea salt is also popular and there are chefs that swear by using special varieties.  The sodium chloride that makes up sea salt is the same as that in granulated or kosher salt.  It is the impurities in sea salts that accounts for differences in flavor. 



 

Black Bean and Corn Stew



Servings = 4 | Serving size =about 2 cups

Cooking Time = 60 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe makes great leftovers.

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

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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