Recipes
Homestyle Squash and Pinto Beans
(Makes 4 servings)
Veggies, rice, and beans make this all-American dish a welcome guest after a hard day. Serve with a salad and fruit wedges.
1/4 cup vegetable broth (or more, as needed, to sauté in)
1/2 cup chopped onion
2 teaspoons minced seeded jalapeno pepper
2 garlic cloves, minced
1 cup (1/2-inch-thick) sliced yellow squash
1 cup (1/2-inch-thick) sliced zucchini
1/2 cup fresh corn kernels
1 16-ounce can pinto beans, drained
1 14.5-ounce can diced tomatoes, undrained
3 thyme sprigs
2 cups hot cooked brown rice
Heat broth in a large skillet over medium-high heat. Add the onion, jalapeno, and garlic, and sauté 2 minutes. Stir in squash and zucchini, and sauté 2 minutes. Add corn, beans, tomatoes, and thyme; cover, reduce heat, and simmer 10 minutes. Discard thyme.
Serve over rice.
Per serving (1/4 of recipe):
268 calories
1.9 g fat
0.3 g saturated fat
6.4% calories from fat
0 mg cholesterol |
11.6 g protein
53.6 g carbohydrate
5.6 g sugar
11.9 g fiber |
323 mg sodium
91 mg calcium
3.4 mg iron
14.9 mg vitamin C
270 mcg beta-carotene
1.6 mg vitamin E |
Recipe by Brie Turner-McGrievy, M.S., R.D.
Recipe by PCRM staff dietitian, Brie Turner-McGrievy.
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