Home-Style Squash and Pinto Beans
High in fiber and low in fat, this dish is great for lowering cholesterol while enjoying a hearty meal.
Ingredients
At a glance
Meal/Course
Ethnic Influence
Main Ingredient
Cooking Method
Difficulty
Featured Partners
Serves 4
1/4-1/2 cup vegetable broth, as needed
1/2 cup diced onion
2 tsp seeded and minced jalapeño chile
2 garlic cloves, minced or pressed
1 sliced yellow squash
1 sliced zucchini
1 1/2 cups cooked or canned pinto beans, rinsed and drained
1 can (14.5 ounces) diced tomatoes, undrained, or 1 1/2 cups chopped fresh tomatoes plus 1/2 cup tomato juice, water, or vegetable broth
1/2 cup fresh or frozen corn kernels
4 fresh thyme sprigs
2 cups cooked brown rice, couscous, quinoa or pasta, kept hot
Methods/steps
Heat 1/4 cup of the vegetable broth in a large skillet over medium high heat. Add the onion, chile, and garlic and cook and stir for 2 minutes.
Stir in the squash and zucchini and cook and stir for 2 minutes. Add the beans, tomatoes and their liquid, corn, and thyme sprigs. Lower the heat, cover, and simmer for 10 minutes.
Remove and discard the thyme sprigs. Serve over the hot rice.
Stored in a covered container in the refrigerator, leftover Home-Style Squash and Pinto Beans will keep for up to 3 days.
PER SERVING: 268 calories; 1.9 g fat; 0.3 g saturated fat; 6.4% calories from fat; 0 mg cholesterol; 11.6 g protein; 53.6 g total carbohydrate; 5.6 g sugar; 11.9 g fiber; 323 mg sodium; 91 mg calcium; 3.4 mg iron; 14.9 mg vitamin C; 270 mcg beta-carotene; 1.6 mg vitamin E
Stir in the squash and zucchini and cook and stir for 2 minutes. Add the beans, tomatoes and their liquid, corn, and thyme sprigs. Lower the heat, cover, and simmer for 10 minutes.
Remove and discard the thyme sprigs. Serve over the hot rice.
Stored in a covered container in the refrigerator, leftover Home-Style Squash and Pinto Beans will keep for up to 3 days.
PER SERVING: 268 calories; 1.9 g fat; 0.3 g saturated fat; 6.4% calories from fat; 0 mg cholesterol; 11.6 g protein; 53.6 g total carbohydrate; 5.6 g sugar; 11.9 g fiber; 323 mg sodium; 91 mg calcium; 3.4 mg iron; 14.9 mg vitamin C; 270 mcg beta-carotene; 1.6 mg vitamin E
Additional Tips
For gluten free, serve over brown rice, quinoa, or wheat-free pasta.
To view all of the current Food for Life Cooking and Nutrition Class locations, please visit:
http://www.cancerproject.org/classes
http://www.cancerproject.org/classes
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Created by AnnieT
A home made Teriyaki sauce blended into stir-fried sietan and broccoli may make this your favorite quick dinner for family or guests
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