Southwestern Corn and Beans
|
Amount |
Measure |
Ingredient -- Preparation Method |
|
-------- |
------------ |
-------------------------------- |
|
1 |
tablespoon |
olive oil |
|
1 |
small |
onion -- diced |
|
1 |
small |
jalapeno -- seeds removed and diced |
|
1 |
clove |
garlic -- minced |
|
14 1/2 |
ounces |
tomatoes with green chilies -- drained |
|
30 |
ounces |
low sodium kidney beans -- canned -- drained |
|
2 |
cups |
frozen corn |
|
1 |
small |
green pepper -- diced |
|
1 |
teaspoon |
chili powder |
|
1/2 |
teaspoon |
cumin |
|
1/4 |
teaspoon |
crushed red pepper flakes |
|
1/2 |
teaspoon |
salt |
|
1/4 |
teaspoon |
pepper |
Add everything together in a crockpot and mix well. Cook on LOW 7 to 8 hours or on HIGH 3 to 4 hours. Makes 6 servings. |
Per Serving: 215 Calories; 3g Fat (13.4% calories from fat); 10g Protein; 39g Carbohydrate; 12g Dietary Fiber; 0mg Cholesterol; 465mg Sodium. Exchanges: 2 Grain (Starch); 1/2 Lean Meat; 1 Vegetable; 1/2 Fat. |