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Black Bean and Corn Stew

Servings

4

Serving size

about 2 cups
COOKING TIME
60 Minutes

This recipe can easily be multiplied and makes great leftovers.

Black Bean and Corn Stew

Ingredients

1 Large Red bell peppers
2 pepper Poblano Pepper
2 tsp. Olive oil
16 ounces Boneless, skinless chicken thighs (cut into 1 inch cubes)
2 large ear Corn, sweet, white, raw (cut kernels from cob)(or 2 cups frozen corn, thawed)
2 medium White onions (diced)
1 15 ounce can Canned no salt added black beans (drained and rinsed)
4 cups No salt added vegetable stock
1/2 tsp. Salt
1 to taste Black pepper
1 tsp.. Ground cumin
1 tsp. Chili powder
1/2 tsp. Paprika
4 Tbsp. Reduced fat sour cream (optional)

Instructions

Preheat the oven to 325°F.

Place the red pepper and the poblano in the oven and roast for 20 to 25 minutes until the skin is slightly charred.

Remove and place in a paper bag to cool.

While the peppers are roasting, place 1 teaspoon of the oil in a large sauce pan or small soup pot over medium high heat and add the chicken thighs.

Cook until well browned and remove to a bowl.

Place the corn kernels in the pan and cook until slightly browned.

Remove to the bowl with the chicken.

Add the second teaspoon of oil to the pot and then the diced onion.

Cook for about 5 minutes stirring frequently.

Add the black beans, vegetable stock, salt, pepper, cumin, chili powder and paprika to the pot and stir.

Reduce the heat to medium low and simmer for about 20 to 25 minutes until the beans are slightly soft.

Remove one cup of the bean and onion mixture and put aside with the corn and chicken.

Using a blender or stick blender, puree the remaining black beans and onions until smooth.

Return to the pot with the chicken, corn, and reserved black beans, and reduce the heat to low.

While the stew is simmering, remove the skin and seeds from the peppers (discarding the skin and seeds) and dice the flesh into 1/2-inch pieces.

When ready to serve, mix in the peppers and place a dollop of sour cream onto each serving. Serve over Brown Rice or with Baked Tortilla Chips.

Serve this recipe with one of these starch side dishes.

Baked Tortilla Chips

Preheat oven to 400F. Cut each tortilla into 8 pie-shaped slices and spread onto baking sheets in a single layer. Lightly spray both sides with cooking oil. Sprinkle the salt over the tortilla slices and add pepper (or your spice of choice) to taste. Bake for 10 to 14 minutes…

Brown Rice

In a medium sauce pan, heat the water and salt. When the water boils, stir in the brown rice. Reduce heat to medium-low and simmer, partially covered, for 40-45 minutes. Do not boil away all of the liquid and do not stir the rice. When a very small amount of…

Mexican Rice

In a medium sauce pan, heat the water and salt. When the liquid boils, stir in the brown rice. Reduce heat to medium-low and simmer, partially covered, for about 40-45 minutes. Do not boil away all of the liquid and do not stir the rice. When a very small amount…

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Special Diet Information

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GERD / Acid Reflux

This recipe contains GERD triggers and those with GERD may wish to avoid it.

Lactose

This recipe is safe for those who are lactose intolerant if you leave out the sour cream.

Coumadin® (Warfarin)

This recipe is safe for Coumadin (warfarin) users.

Gluten Sensitivity

This recipe is safe for those who are sensitive to gluten.

Sodium

This is a low sodium recipe.

Recipe Notes

This stew has a number of steps, but it’s actually pretty easy, and it only uses one pot so clean up is quick and easy. It has it all: veggies, beans, whole grains, good quality oil and lean meat. Five categories from Mediterranean style diet in one stew pot. Simple, tasty and great for you.

"Make hunger thy sauce, as a medicine for health."

Socrates