By Linda Gassenheimer, Tribune News Service
Here’s a warm and comforting vegetable stew made easy with the help of your freezer. Keep the ingredients on hand, and you’ll have a hearty meal ready in minutes with almost no effort.
Use the vegetables called for in the recipe or substitute any others you have on hand using the recipe as a blueprint for quantities.
HELPFUL HINTS:
Any type of shredded cheese can be used.
The heat is up to you, add more hot pepper flakes if you like it hot.
COUNTDOWN:
Assemble ingredients.
Start stew.
While stew cooks, prepare avocado slices.
SHOPPING LIST?
To buy: 1 container frozen diced onion, 1 container frozen corn kernels, 1 container frozen lima beans, 1 can no-salt-added diced tomatoes, 1 bottle ground cumin, 1 bottle hot pepper flakes, 1 small avocado, 1 lemon, 1 bunch fresh cilantro and one package shredded reduced-fat Cheddar cheese.
Staples: olive oil, salt and black peppercorns.
Easy Colorful Vegetable Stew
Recipe by Linda Gassenheimer. Yield 2 servings.
2 teaspoons olive oil
1 cup frozen diced onion
2 teaspoons ground cumin
2 cups canned no-salt-added diced tomatoes with the juice
1 cup frozen corn kernels
1 cup frozen lima beans
2 tablespoons chopped fresh cilantro
1/4 teaspoon hot pepper flakes
Salt and freshly ground black pepper
1 small avocado cut into wedges
1 tablespoon lemon juice
2 tablespoons reduced fat shredded Cheddar cheese
Heat oil in large skillet over medium high heat. Add onion and cook 1 minute. Stir in cumin. Add tomatoes and their juice. Stir in the corn and lima beans. Cover with a lid and cook 5 minutes or until lima beans are tender. Add the cilantro, hot pepper flakes and salt and pepper to taste. Meanwhile, toss the avocado wedges with the lemon juice in a small bowl and set aside. Divide the stew in half and serve in two bowls. Top with the avocado wedges and sprinkle cheese over the stew.Per serving: 425 calories (39 percent from fat), 18.6 g fat (3.2 g saturated, 9.7 g monounsaturated), 5 mg cholesterol, 14.6 g protein, 58.3 g carbohydrates, 17.2 g fiber, 124 mg sodium.
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