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Squash and Bean Chili Stew

My friend, Candace, got this recipe from Betty Crocker.  It uses lots of veggies and tastes good. I always thought you needed to  peel the squash but she doesn't and it cooks to a soft texture.

 

Ingredients

2 tablespoons vegetable oil
1/4 cup chopped onion
1 clove garlic , finely chopped
1 large red bell pepper , cut into 2 x 1/2-inch strips
2 medium poblano or Anaheim chili , seeded and cut into 2 x 1/2-inch strips
1 jalapeno chiles , seeded and chopped
1 cup cubed Hubbard or acorn squash (1/2 pound)
2 (14 1/2-ounce) cans each reduced-sodium chicken broth
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon ground coriander
1 cup thinly sliced zucchini
1 cup thinly sliced yellow summer squash
1 (15 1/4-ounce) can whole kernel corn , drained
1 (15-ounce) can pinto bean , drained

Directions:

 

Heat oil in Dutch oven over medium heat. Cook onion and garlic in oil, stirring occasionally, until onion is tender. Stir in bell pepper and poblano and jalapeño chilis. Cook 15 minutes. Stir in Hubbard squash, broth, salt, pepper and coriander. Heat to boiling reduce heat. Cover and simmer about 15 minutes or until squash is tender. Stir in remaining ingredients. Simmer uncovered about 10 minutes, stirring occasionally, until zucchini is tender.

1 Serving: Calories 210 (Calories from Fat 55) Fat 6g (Saturated 1g) Cholesterol 0mg Sodium 400mg Carbohydrate 36g (Dietary Fiber 8g) Protein 11g.

Nutritional Facts:

Serves: 6

Corn Souffle

Bryan found this recipe from Linda Evans of Dynasty fame.  It is really good.  He makes it for Thanksgiving.

Southwest Corn Souffle

3 cups corn kernels (you can use fresh or thawed frozen)
1/2 cup butter, melted
2 eggs
1 C sour cream
9 oz. Monterey Jack cheese, shredded (can use pepper jack instead of jalapenos)
1/2 C cornmeal
1/3 C jalapenos, finely chopped
1/2 tsp. salt
1/2 C Parmesan cheese, shredded

Preheat oven to 350*. Generously butter a 2 quart baking dish (if using a 9X13 baking dish, increase proportions by 1.5).

In a blender or food processor, puree 1 cup of the corn with the melted butter and the eggs.

In a large bowl, combine all the remaining ingredients (including the other 2 cups of corn) except Parmesan.
Add the pureed corn mixture. Stir until well-incorporated.

Pour into the prepared baking dish.  Sprinkle with the Parmesan and bake for 45 to 90 (depends on batch and pan size) minutes until set and browning.  If the top isn't browned at the end of the baking time, place it under a broiler for a couple of minutes - careful not to let it burn.

Remove from the oven and let it cool for at least 20 minutes, then cut into squares and serve.

Summer Vegetable Crepes

     Summer Vegetable Crepes

      This is another recipe from Eating Well which we enjoyed.  It uses a lot of the good veggies that are around at this time of year.  I couldn't find the ready to use crepes so I used whole wheat tortilla wraps. The sauce is good but I don't think you need as much as they have you use.  It is kind of tangy with the lemon and chives so I thought a little went a long way.

Ingredients

• 1/3 cup reduced-fat sour cream
• 1/2 cup chopped fresh chives, divided, plus more for garnish
• 3 tablespoons low-fat milk
• 2 teaspoons lemon juice
• 3/4 teaspoon salt, divided
• 1 tablespoon extra-virgin olive oil
• 2 cups chopped zucchini
• 1 1/4 cups chopped green beans
• 1 cup fresh corn kernels, (from 1 large ear; see Tip)
• 1 cup part-skim ricotta cheese
• 1/2 cup shredded Monterey Jack cheese
• 1/4 teaspoon freshly ground pepper
• 4 9-inch “ready-to-use” crêpes

Preparation

1. Stir sour cream, 1/4 cup chives, milk, lemon juice and 1/4 teaspoon salt in a small bowl until combined. Set aside.
2. Heat oil in a large nonstick skillet over medium-high heat. Add zucchini, green beans and corn and cook, stirring, until beginning to brown, 6 to 8 minutes. Reduce heat to low; stir in ricotta, Monterey Jack, the remaining 1/4 cup chives, the remaining 1/2 teaspoon salt and pepper. Cook, stirring gently, until the cheese is melted, 1 to 2 minutes. Remove from the heat.
3. To roll crêpes, place one on a piece of parchment or wax paper (or leave it on the piece of plastic separating the crêpes in the package). Spoon one-fourth of the vegetable-cheese mixture (about 3/4 cup) down the center of the crêpe. Use the paper (or plastic) to help you gently roll the crêpe around the filling. Place the crêpe seam-side down on a dinner plate. Repeat with the remaining crêpes and filling. Serve each crêpe topped with 2 tablespoons of the reserved sauce and more chives, if desired.

Tips & Notes

• Tips: To remove kernels, stand a cob on its stem end in a bowl and slice them off with a sharp, thin-bladed knife.
• “Ready-to-use” crèpes are fast and convenient. Look for them in the produce section of the market or near refrigerated tortillas.

Nutrition

Serves 4  Preparation Time: 30 minutes

Per serving: 302 calories; 17 g fat ( 8 g sat , 6 g mono ); 46 mg cholesterol; 25 g carbohydrates; 15 g protein; 3 g fiber; 687 mg sodium; 485 mg potassium.