Squash and Beans for Supper
Veggies, rice, and beans make this all-American dish a welcome guest after a hard day. Serve with a salad and fruit wedges.
Makes 4 servings
1/4 cup vegetable broth
1/2 cup chopped onion
2 teaspoons minced seeded jalapeno pepper
2 garlic cloves, minced
1 cup sliced yellow squash (1/2-inch thick)
1 cup sliced zucchini (1/2-inch thick)
1/2 cup fresh corn kernels
1 16-ounce can pinto beans, drained
1 14.5-ounce can diced tomatoes, undrained
3 fresh thyme sprigs
2 cups cooked brown rice
Heat broth in a large skillet over medium-high heat. Add onion, jalapeno, and garlic and sauté 2 minutes. Stir in squash and zucchini and sauté 2 minutes. Add corn, beans, tomatoes and their liquid, and thyme. Cover, reduce heat, and simmer 10 minutes. Discard thyme. Serve over rice.
Per serving (1/4 recipe): 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 carbohydrates; 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
Recipe from Brie Turner-McGrievy, M.S., R.D.