2002 Pinto Bean Stew

By boandozzy

1 cup equals 214 calories, 1 g fat (trace saturated fat), 0 cholesterol, 309 mg sodium, 45 g carbohydrate, 10 g fiber, 10 g protein.

Diabetic Exchanges: 2 starch, 1 lean meat, 1 vegetable.

Originally published as Pinto Bean Stew in Light & Tasty December/January 2002, p19

Ingredients

• 1 cup dried pinto beans
• 2 cups cold water
• 1/2 cup chopped carrot
• 2 garlic cloves, minced
• 3/4 teaspoon chili powder
• 1/2 teaspoon salt
• Dash cayenne pepper
• 1 package (16 ounces) frozen corn, thawed
• 1 large onion, chopped
• 1 medium green pepper, chopped
• 1 can (14-1/2 ounces) diced tomatoes, undrained
• 2 to 3 teaspoons balsamic vinegar
• 1/4 teaspoon sugar

Preparation

Step 1

Sort beans and rinse with cold water. Place the beans in a large saucepan; add water to cover by 2 in. Bring to a boil; boil for 2 minutes. Remove from the heat; cover and let stand for 1 hour.

Drain and rinse beans, discarding liquid. Return beans to the pan; add the cold water, carrot, garlic, chili powder, salt and cayenne. Bring to a boil. Reduce heat; cover and simmer for 45 minutes or until beans are almost tender.

In a nonstick skillet coated with cooking spray, saute the corn, onion and green pepper until tender. Add to the bean mixture. Cover and cook for 45 minutes.

Stir in the tomatoes, vinegar and sugar. Cook 5 minutes longer or until heated through. Yield: 6 servings.