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Southwestern Bean Stew Over Polenta

Yield 4 servings

Ingredients

  • 2 teaspoons 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 teaspoons ground cumin
  • 1 (15-ounce) can black beans, drained
  • 1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
  • 1 (16-ounce) tube Mexican pepper polenta, cut crosswise into 12 slices
  • 1/4 cup fat-free sour cream
  • 1/4 cup chopped fresh cilantro
  • 4 ounces ripe diced peeled avocado (about 1/2 small)

Nutrition Information

  • calories 296
  • caloriesfromfat 23 %
  • fat 7.7 g
  • satfat 1.3 g
  • monofat 3.6 g
  • polyfat 2.1 g
  • protein 11.4 g
  • carbohydrate 46.8 g
  • fiber 7.7 g
  • cholesterol 0.0 mg
  • iron 4.9 mg
  • sodium 481 mg
  • calcium 96 mg

How to Make It

  1. 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.

  2. 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.

  3. 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.