| CATEGORY |
CUISINE |
TAG |
YIELD |
| Vegetables, Meats, Grains |
Dutch |
|
1 |
Servings |
INGREDIENTS
|
|
Nonstick olive oil cooking |
|
|
spray |
| 2 |
|
Coves garlic, minced |
| 1/2 |
c |
Each chopped onion and |
|
|
chopped green and red |
|
|
bell |
|
|
peppers |
| 1 |
c |
Vegetable broth or fat-free |
|
|
reduced-sodium chicken |
|
|
broth |
| 1 |
c |
Each sliced zucchini and |
|
|
yellow squash |
| 1 |
|
15 oz. ready-cut |
|
|
tomatoes |
| 1 |
|
8 oz. tomato sauce |
| 1 |
|
15 oz. each pinto beans |
|
|
and kidney beans drained |
|
|
and rinsed |
| 1 |
|
12oz. dark beer |
| 1 |
t |
Ground cumin |
| 1/2 |
t |
Each chili powder and |
|
|
paprika and dried oregano |
| 1/4 |
t |
Each cayenne and freshly |
|
|
ground black pepper or |
|
|
to |
|
|
taste |
| 2 |
T |
Balsamic vinegar |
| 1/2 |
t |
Salt |
| 1/4 |
c |
Chopped cilantro |
|
|
Fat-free flour tortillas |
|
|
optional |
INSTRUCTIONS
From Richard Simmons Farewell to Fat Cookbook Coat heavy saucepan or
Dutch-oven with cooking spray. Heat over medium heat. Add garlic and
onion. Cook, stirring, 3 minutes, until slightly softened. Add green
and red bell peppers. Cook 2 minutes, adding splashes of broth as
needed to prevent sticking. Add zucchini, yellow squash, and remaining
broth. Cook 2 minutes. Add tomatoes, tomato sauce, beans, and beer.
Turn heat to medium-high. Add cumin, chili powder, paprika, oregano,
cayenne, and black pepper. Reduce heat. simmer, uncovered, 30 minutes.
Stir in vinegar, salt, and cilantro. Remove from heat. Serve with
tortillas, warmed according to the package directions, if desired.
Makes 6 servings 207 cal.; 11g protein; 1 g fat (4% fat); 37g carb.;
637mg sodium; 0mg cholesterol Posted to Digest eat-lf.v097.n163 by
bmann@jcn1.com (Beverly Manning) on Jun 26, 1997
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