Friday, December 30, 2005
Point Count: Squash & Black Bean Stew
SQUASH AND BLACK BEAN STEW WITH TOMATOES AND GREEN BEANS
1 tablespoon olive oil - 6 pt.
1 large onion, chopped - 0 pt.
2 garlic cloves, minced - 0 pt.
1 tablespoon chili powder - 0 pt.
1 1/2 teaspoons ground cumin - 0 pt.
1 28-ounce can diced tomatoes in juice - 0 pt.
2 pounds butternut squash, halved, seeded, peeled, cut into 1-inch pieces - 8 pt.
4 ounces green beans, trimmed, cut into 1-inch pieces - 0 pt.
1 15- to 16-ounce can black beans, rinsed, drained - 2 pt.
1 tablespoon minced seeded jalapeño chili - 0 pt.
1/2 cup chopped fresh cilantro - 0 pt.
Heat oil in heavy large pot over medium heat. Add onion and sauté until tender and golden, about 7 minutes. Add garlic, chili powder and cumin and stir 1 minute. Add tomatoes with juices; bring to boil. Stir in squash and green beans. Reduce heat; cover and simmer until vegetables are almost tender, about 12 minutes. Stir in black beans and jalapeño. Cover and simmer until vegetables are tender, about 5 minutes longer. Stir in cilantro. Season with salt and pepper. Per serving: calories, 185; total fat, 3 g; saturated fat, 0.5 g; cholesterol, 0
Makes 6 servings; 16 points total, so about 3 points per serving. Impressive.
1 tablespoon olive oil - 6 pt.
1 large onion, chopped - 0 pt.
2 garlic cloves, minced - 0 pt.
1 tablespoon chili powder - 0 pt.
1 1/2 teaspoons ground cumin - 0 pt.
1 28-ounce can diced tomatoes in juice - 0 pt.
2 pounds butternut squash, halved, seeded, peeled, cut into 1-inch pieces - 8 pt.
4 ounces green beans, trimmed, cut into 1-inch pieces - 0 pt.
1 15- to 16-ounce can black beans, rinsed, drained - 2 pt.
1 tablespoon minced seeded jalapeño chili - 0 pt.
1/2 cup chopped fresh cilantro - 0 pt.
Heat oil in heavy large pot over medium heat. Add onion and sauté until tender and golden, about 7 minutes. Add garlic, chili powder and cumin and stir 1 minute. Add tomatoes with juices; bring to boil. Stir in squash and green beans. Reduce heat; cover and simmer until vegetables are almost tender, about 12 minutes. Stir in black beans and jalapeño. Cover and simmer until vegetables are tender, about 5 minutes longer. Stir in cilantro. Season with salt and pepper. Per serving: calories, 185; total fat, 3 g; saturated fat, 0.5 g; cholesterol, 0
Makes 6 servings; 16 points total, so about 3 points per serving. Impressive.
