Southwestern Bean Stew Over Polenta Recipe

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Ingredients

Count

Nutrition

167

Calories

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Ingredients:

Serving

2 tsp vegetable oil
1 cup chopped green bell pepper
1 cup chopped red bell pepper
1/2 cup chopped onion
3 garlic cloves, minced
1/2 cup bottled salsa
2 tsp ground cumin
1 (15-oz) can black beans, drained
1 (14.5-oz) can no-salt-added diced tomatoes, undrained
1 (16-oz) tube mexican pepper polenta , cut crosswise into 12 slices
1/4 cup fat-free sour cream
1/4 cup chopped fresh cilantro
4 oz ripe diced peeled avocado (about 1/2 small)

Directions:

Heat oil in a medium saucepan over medium heat. Add bell peppers, chopped onion, and garlic cloves, and sauté for 6 minutes. Stir in salsa, cumin, black beans, and tomatoes, and bring to a boil. Cover, reduce heat, and simmer for 10 minutes, stirring occasionally.
Quarter each polenta slice. Place polenta in a shallow 2-quart microwave-safe baking dish. Microwave, uncovered, at high for 2 minutes or until hot, tossing gently after 1 minute.
Divide the polenta evenly among 4 bowls, and spoon 3/4 cup of bean stew over the polenta. Top each serving with 1 tablespoon sour cream, 1 tablespoon cilantro, and 2 1/2 tablespoons avocado.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	167.44 Kcal (701 kJ)
Calories from fat	72.03 Kcal
		% Daily Value*
Total Fat	8g	12%
Cholesterol	1.29mg	0%
Sodium	332.67mg	14%
Potassium	535.54mg	11%
Total Carbs	20.75g	7%
Sugars	6.27g	25%
Dietary Fiber	5.72g	23%
Protein	4.91g	10%
Vitamin C	102.2mg	170%
Vitamin A	2.4mg	79%
Iron	41.7mg	232%
Calcium	64.5mg	6%

Amount Per 100 g
Calories	69.37 Kcal (290 kJ)
Calories from fat	29.85 Kcal
		% Daily Value*
Total Fat	3.32g	12%
Cholesterol	0.54mg	0%
Sodium	137.84mg	14%
Potassium	221.89mg	11%
Total Carbs	8.6g	7%
Sugars	2.6g	25%
Dietary Fiber	2.37g	23%
Protein	2.03g	10%
Vitamin C	42.3mg	170%
Vitamin A	1mg	79%
Iron	17.3mg	232%
Calcium	26.7mg	6%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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