Fri Jan 3rd, 2020
Staff report
Categories: Health
Tags: Lisa Smith, Shining Mountain Health and Wellness, SMHW, Three Sisters Stew
Enjoy this easy to make stew. The “three sisters” are beans, corn and squash. You can rotate this stew into your regular meal pattern and serve through the cold winter months. Try substituting the beef for other meats like elk or chicken and using winter squash varieties such as pumpkin or butternut in place of or in addition to zucchini and yellow squash.
Ingredients:
16 oz. stew meat, cubed
2 Tablespoon oil (olive, canola…)
One medium carrot, sliced
One celery stalk, chopped
One onion, chopped
Two small zucchinis, sliced
Two small yellow squash, sliced
15oz. can pinto beans, low sodium
1 cup frozen corn
12oz. low sodium V-8
12oz. low sodium beef or chicken broth
One bay leaf
1 teaspoon salt
1 teaspoon pepper
(Optional to try: One parsnip, turnip or rutabaga, chopped)
Directions:
Serving size: 4-6 servings, 1-1 ½ cups each
Nutrition facts per serving:
400 Calories, 18 g Fat, 27 g Carbohydrates, 8 g Dietary Fiber, 36 g Protein, 600 mg Sodium