| 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 |
cn |
( 15 oz. ) ready-cut tomatoes |
| 1 |
cn |
(8 oz.) tomato sauce |
| 1 |
cn |
(15 oz.) each pinto beans and kidney beans, drained and rinsed |
| 1 |
cn |
(12oz.) dark beer |
| 1 |
ts |
Ground cumin |
| 1/2 |
ts |
Each chili powder and paprika and dried oregano |
| 1/4 |
ts |
Each cayenne and freshly ground black pepper, or to taste |
| 2 |
tb |
Balsamic vinegar |
| 1/2 |
ts |
Salt |
| 1/4 |
c |
Chopped cilantro |
|
|
Fat-free flour tortillas (optional) |
INSTRUCTIONS
>From Richard Simmons Farewell to Fat Cookbook
1. 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.
2. 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.
3. 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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