Low Fat Stew Recipes

Ingredients:

1 cup pinto beans, soaked
1 overnight and drained
1 lb tomatoes, fresh or canned,
1 peeled, seeded, and chopped,
1 juice reserved
3 earns corn (about 1 1/2 c
1 kernels)
1 tsp cumin seeds
1 tsp oregano
1 inch piece of cinnamon
3 cloves
1 large onion, cut into a medium
1 dice
2 cloves garlic, finely
1 chopped
1 tbsp paprika
2 cup bean broth or stock
3 cup pumpkin or winter squash,
1 peeled and cut into 1 inch
1 cubes
2 serrano chilies, seeded and
1 finely chopped
1 cilantro or parsley,
1 chopped, for garnish

Instructions:

Cook the beans in water and 1/2 t salt for about 1.5 hours or until beans
are tender. Drain and reserve the cooking liquid. Warm a small heavy
skillet and toast the cumin seeds until their fragrance emerges; then add
the oregano, stir for 5 seconds, and quickly transfer the spices to a plate
or bowl so they don't burn. Combine them with the cinnamon and the cloves,
and grind to a powder in an electric spice mill.

Heat a wide skillet (with water or some sauteing liquid) and saute the
onion briskly over high heat for 1 minute; then lower the heat to medium.
Add the garlic, the spice, the paprika, and 1 t salt. Stir well to combine;
then add 1/2 C reserved bean broth or stock and cook, stirring
occasionally, until the onion is soft. Next add the tomatoes and cook 5
minutes. Then add the pumpkin or winter squash along with another C of bean
broth or stock. After 20 to 30 minutes, or when the pumpkin is about
half-cooked -- soft but still too firm to eat -- add the corn, the beans,
and the fresh chilies. Thin with the reserved tomato juice, adding more
broth or stock as necessary. Cook until the pumpkin is tender. Check the
seasoning, and add more salt if necessary. Serve garnished with the chopped
cliantro or parsley.

Posted by kelly roddy <kroddy@falcon.bgsu.edu> to the Fatfree Digest
[Volume 11 Issue 21], Oct. 21, 1994. FATFREE Recipe collections copyrighted
by Michelle Dick 1994. Used with permission. Formatted by Sue Smith,
S.Smith34, TXFT40A@Prodigy.com using MMCONV.

Servings: 1