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Three-Bean Stew with Polenta Recipe

Three-Bean Stew with Polenta Recipe

4 servings

Use any kind of canned or cooked dried beans, one 15-ounce can of drained beans yields 1 1/2 cups

 

Ingredients:

1 cup chopped onion

1/2 cup chopped red bell pepper

1 teaspoon minced roasted garlic

1 tablespoon flour

1 can each: black-eyed peas, black beans and red beans,

rinsed, drained

1 can reduced-sodium diced tomatoes, undrained

1 1/2 teaspoons dried Italian seasoning

3/4 cup reduced-sodium vegetable broth

Salt and pepper, to taste

Polenta

Method:

Saute onion, bell pepper, and garlic in lightly greased large saucepan until tender, about 5 minutes; stir in flour and cook 1 minute. Add remaining ingredients, except salt, pepper and polenta to saucepan, heat to boiling. Reduce heat and simmer, covered, 10 minutes. Season to taste with salt and pepper. Serve stew over Polenta.

 

Per Serving:

Calories: 299

% of calories from fat: 14

Fat (gm): 5.3

Saturated fat (gm): 0.6

Cholesterol (gm): 0

Sodium (mg): 587

Protein (gm): 17.5

Carbohydrate (gm): 56

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