Submitted by: Whitney Voorhees, MPH, RD
Yield: 4 Servings – 1 ½ cups
This makes a perfect football dip for veggies and chips. Serve it as a side dish for tacos or enchiladas. Make it your own by using pineapple, avocado, and your favorite spice!
- 2 Tbsp Canola or peanut oil
- 1 Medium onion, chopped
- 1-2 cups Fresh vegetables, chopped (mushrooms, celery, zucchini, yellow
- summer squash, bell peppers)
- 1 ½ tsp Chili powder (to taste)
- 1 tsp Worcestershire sauce
- ¼ tsp Ground red pepper (to taste)
- 1 – 15 oz can Kidney beans, no salt added, undrained
- 1 – 8 oz can Whole kernel corn, no salt added, undrained
- 1 – 8 oz can Tomato sauce, low sodium
- 1 cup Tomato juice or vegetable soup, low sodium
- Heat wok or large skillet on high. Add oil.
- Stir onion & other fresh chopped vegetables over heat for about 5 minutes.
- Stir in chili powder, Worcestershire sauce, and ground red pepper.
- Stir fry about 1 minute.
- Stir in undrained canned goods: beans, corn, tomato sauce, and tomato/vegetable juice.
- Bring to a boil. Reduce heat. Simmer uncovered about 10 minutes or until slightly thick. Divide evenly into 4 bowls.
Tip: Serve over brown, steamed rice or whole wheat pasta (prepared without added fat, oil, or salt). Serve fruit on side. Cooking for 1 or 2? Like most stews, this is a great reheated leftover the next day.
Nutritionals (1 ½ cups)
Calories: 260; Total Fat: 8 g; Saturated fat: 0.5 g, Cholesterol: 0 mg; Sodium: 85 mg; Carbohydrate: 39 g; Fiber: 12 g; Protein: 10 g; Vitamin A: 20% DV; Vitamin C: 70% DV; Calcium: 8% DV; Iron: 10% DV