If you want to, you can stretch this hearty southwestern stew by serving it over brown rice. Put about a half-cup of cooked rice in each bowl, then top with the stew.

　　

Ingredients

serves 4, 1 1/4 cups per serving

　　1 teaspoon olive oil

　　6 to 8 ounces Anaheim peppers, poblano peppers, or green bell pepper, chopped

　　2 cups frozen or canned no-salt-added whole-kernel corn, drained if canned

　　1 15-ounce can no-salt-added black beans, rinsed and drained

　　1 14.5-ounce can no-salt-added diced tomatoes or no-salt-added stewed tomatoes, undrained

　　1 cup water

　　1 tablespoon chili powder

　　1 teaspoon ground cumin

　　1/2 teaspoon salt

　　

Step 1

In a Dutch oven, heat the oil over medium-high heat, swirling to coat the bottom. Cook the peppers for 6 minutes, or until tender-crisp, stirring frequently.

　　

Step 2

Stir in the remaining ingredients except the salt. Bring to a boil. Reduce the heat and simmer, covered, for 20 minutes. Remove from the heat.

　　

Step 3

Stir in the salt. Let stand, uncovered, for 5 to 10 minutes so the flavors blend and the stew thickens slightly.

　　

nutrition information

Step 4

(Per Serving)

　　

Step 5

Calories: 219

　　

Step 6

Total Fat: 2.5g

　　

Step 7

Saturated: 0.5g

　　

Step 8

Trans: 0.0g

　　

Step 9

Polyunsaturated: 0.5g

　　

Step 10

Monounsaturated: 1.0g

　　

Step 11

Cholesterol: 0mg

　　

Step 12

Sodium: 359mg

　　

Step 13

Carbohydrates: 44g

　　

Step 14

Fiber: 10g

　　

Step 15

Sugars: 11g

　　

Step 16

Protein: 10g

　　

Step 17

Dietary Exchanges

　　

Step 18

2 1/2 Starch

　　

Step 19

2 Vegetable

　　American Heart Association Quick & Easy Meals