| |
| |
| 1 Tbs |
|
Olive oil |
|
| 1 Medium |
|
Red onion, diced |
|
| 1 Medium |
|
Red bell pepper, diced |
|
| 1 Medium |
|
Green bell pepper, diced |
|
| 2 Cloves |
|
White garlic, diced |
|
| 1 Medium |
|
Zucchini, diced |
|
| 1 Can |
|
Red beans, drained and rinsed |
|
| 1 Can |
|
Black beans, drained and rinsed |
|
| 1 Can |
|
Unsalted yellow corn* |
|
| 1 Cup |
|
Green salsa |
|
| |
| 1 Cup |
|
Water |
|
| 1 tsp |
|
Brown mustard |
|
| ˝ tsp |
|
Red pepper |
|
| ˝ tsp |
|
Black pepper |
|
| ˝ tsp |
|
Cumin |
|
| ˝ tsp |
|
Salt |
|
| 2 Cups |
|
White rice, cooked |
|
| 1 Tbs |
|
Fresh cilantro, diced |
|
| 6 Tbs |
|
Lowfat sour cream |
|
|
|
|
| |
| In large skillet, heat olive oil over medium heat. Sauté red onion, red and green peppers, garlic and zucchini for 4 minutes or until onions are tender. Add beans, corn, salsa, water, mustard and spices. Stir while bringing to a light boil. Reduce heat and simmer for 30 minutes, stirring occasionally. Remove from heat. Ladle over rice; garnish with a pinch of fresh cilantro and a dollop of sour cream. Serve hot. |
|
| |
| Servings: 6 |
| |
| Nutrition Facts |
| Serving size: 1 serving |
| Percent daily values based on a 2000 calorie diet. |
| Nutrition information calculated from recipe ingredients. |
|
|
| |
|
|
|
| Amount Per Serving |
|
|
|
| Calories |
|
253.29 |
|
| Calories From Fat (17%) |
|
44.28 |
|
| Calories From Protein (14%) |
|
35.44 |
|
| Calories From Carbs (69%) |
|
173.56 |
|
| Calories From Alcohol (0%) |
|
0.00 |
|
| |
|
% Daily Value |
| Total Fat 5.07g |
|
8% |
|
| Saturated Fat 1.61g |
|
8% |
|
| Monounsaturated Fat 2.33g |
|
|
|
| Polyunsaturated Fat 0.68g |
|
|
|
| Trans Fatty Acids 0.00g |
|
|
|
| Cholesterol 5.85mg |
|
2% |
|
| Sodium 530.34mg |
|
22% |
|
| Potassium 558.09mg |
|
16% |
|
| Carbohydrates 43.22g |
|
14% |
|
| Dietary Fiber 9.92g |
|
40% |
|
| Sugar 2.61g |
|
|
|
| Sugar Alcohols 0.00g |
|
|
|
| Net Carbohydrates 33.30g |
|
|
|
| Protein 10.27g |
|
21% |
|
| Vitamin A 969.95IU |
|
19% |
|
| Vitamin C 62.09mg |
|
103% |
|
| Calcium 68.09mg |
|
7% |
|
| Iron 2.92mg |
|
16% |
|
| Vitamin E 1.39IU |
|
14% |
|
| Thiamin 0.31mg |
|
21% |
|
| Riboflavin 0.20mg |
|
12% |
|
| Niacin 1.96mg |
|
10% |
|
| Vitamin B6 0.31mg |
|
15% |
|
| Folate 136.34µg |
|
34% |
|
| Vitamin B12 0.05µg |
|
1% |
|
| Pantothenic Acid 0.62mg |
|
6% |
|
| Phosphorus 187.73mg |
|
19% |
|
| Magnesium 66.06mg |
|
17% |
|
| Zinc 1.38mg |
|
9% |
|
| Copper 0.27mg |
|
14% |
|
| Manganese 0.73mg |
|
37% |
|
| Selenium 5.94µg |
|
8% |
|
| Alcohol 0.00g |
|
|
|
| Caffeine 0.00mg |
|
|
|
| Water 251.79g |
|
|
|
|
|
| |
| Cooking Tips |
| *Do NOT drain. |
| | |
|
|
