Jill's Lazy Sunday Stew

[JJ Judkins]

MARY'S REVIEW: 11/19/2010 -- Lunch -- We both thought this was excellent,
however, I think I will reduce the cumin to 1 tablespoon as I'm not a big
fan of it. It made a ton -- 13 servings which I frozen 11 for future
lunches. Mastercook Nutritional Analysis is correct for the items I used: Mr
Dell's Shredded Hash Browns, Great Value No-Salt-Added Diced Tomatoes, Eden
cannellini beans, instead of black beans I used Eden Aduki beans, Hy-Vee
Frozen Whole Corn Kernels, Hy-Vee Frozen Leaf (not chopped) Spinach,
Williams No-Salt-Added Chili powder, no salt, and unseasoned rice vinegar
which has no cals, etc.

* Exported from MasterCook *

Jill's Lazy Sunday Stew

Recipe By :Jill Ovnik, Food for Life instructor for The Cancer Project
Serving Size : 13 Preparation Time :0:00
Categories : Soup/Stew TNT

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
30 ounces (bag) frozen hash brown potatoes
28 ounces canned tomato sauce or canned diced tomatoes (1-oz
ea), if you prefer chunky soup
1 1/2 cups water
30 ounces canned cannellini beans (15-oz ea) -- drained and
rinsed
15 ounces (can) black beans (optional) -- drained and chopped
1 cup frozen corn
5 ounces (about 1 cup) frozen spinach
3 tablespoons chili powder
2 tablespoons ground cumin
1 tablespoon garlic powder
salt, to taste (optional)
1 tablespoon vinegar (optional)
3 green onions (optional) -- chopped (3-4)

This stew is quick and easy. Serve it with some garlic bread and a salad for
a great meal. The chili powder in this recipe gives the stew the kick it
needs to keep you warm on those particularly cold days, while the beans
provide protein, calcium, and fiber to keep you feeling fuller, for a longer
period of time.

This week's recipe is courtesy of Jill Ovnik. Jill is a Food for Life
instructor for The Cancer Project who believes that education and exposure
to the right foods can improve health and change lives. This is why she is
so passionate about healthy cuisine and has taught the Food is Elementary
curriculum. Jill is the founder and president of the website Vegan Gal
(www.vegan-gal.com). She is also the writer and producer of the DVD Change
Your Food, Change Your Life. Jill received her certification from the Food
Studies Institute.

Combine tomato sauce or diced tomatoes, potatoes, and water. Cover the pot
and simmer at medium-high heat until potatoes are tender, about 20 minutes.

Add the beans, frozen corn and spinach, and spices. Turn down the heat to a
low setting and simmer until all flavors are blended.

Serve the soup garnished with chopped green onions.

calories: 282, calories from fat 52%, fat: 1.7 g, saturated fat: 0.3 g,
cholesterol: 0 mg, protein: 11.9 g, carbohydrate: 59 g, sugar: 7.1 g,
fiber: 11.3 g, sodium: 687 mg, calcium: 93 mg, iron: 4.8 mg, vitamin C: 21.9
mg, beta-carotene: 1549 mcg, vitamin E: 2.8 mg

Source:
"The Cancer Project Food for Life Weekly Recipe Newsletter 11/17/2010"
Copyright:
"Copyright 2008"
Yield:
"13 cups"

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 170 Calories; 1g Fat (5.1% calories
from fat); 8g Protein; 31g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol;
52mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Fat; 0 Other
Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 2130706543 4733 2130706543