From EatingWell: March/April 2013
This healthy slow-cooker pinto bean stew recipe is bursting with veggies—onion, bell pepper, celery and corn—and topped with crunchy bits of radish and chile- and lime-flecked cornbread dumplings. If you’re pressed for time, skip the dumplings and serve this pinto bean stew straight out of the crock pot, topped with crushed tortilla chips and a sprinkling of Monterey Jack cheese. Make sure to soak your dried beans before using them in the slow cooker to ensure even cooking.
Makes: 8 servings, about 1 1/4 cups stew & 1 dumpling each
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Low calorie | High fiber | Low cholesterol | Low saturated fat | High potassium | Heart healthy | Healthy weight |
View Our Nutrition Guidelines »Per serving: 317 calories; 5 g fat ( 2 g sat , 1 g mono ); 8 mg cholesterol; 56 g carbohydrates; 0 g added sugars; 15 g protein; 15 g fiber; 609 mg sodium; 814 mg potassium.
Nutrition Bonus: Folate (67% daily value), Vitamin C (45% dv), Vitamin A (26% dv), Iron, Magnesium & Potassium (24% dv).
Carbohydrate Servings: 3
Exchanges: 3 starch, 1/2 vegetable, 1 lean meat, 1/2 fat