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)

Preparation

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.

Nutritional Information

Calories:

296 (23% from fat)

Fat:

7.7g (sat 1.3g,mono 3.6g,poly 2.1g)

Protein:

11.4g

Carbohydrate:

46.8g

Fiber:

7.7g

Cholesterol:

0.0mg

Iron:

4.9mg

Sodium:

481mg

Calcium:

96mg