Ingredients
3 tbs. olive oil
2-3 large zucchinis or summer squashes
2 medium onions, diced
2 sweet red peppers, cubed
2 large carrots, grated
4 garlic cloves, minced
1 (28 oz.) can Italian tomatoes (low-sodium), cut up
1 can kidney beans
1 package Morning Star Harvest Burger Vegetable Crumbles
1 -cup Healthy Choice tomato sauce
1 tsp. sugar
2 tbs. chili powder
1 tsp. cumin
1 tsp. oregano
¼ tsp. cayenne pepper
Nutritional Value- Per serving (494g)
| Calories | 285 |
| Fat | 8.5g |
| Sat fat | 1.2g |
| Carbohydrate | 41g |
| Protein | 14g |
| Fiber | 11.7g |
| Iron | 5.4mg |
| Sodium | 78mg |
Method
3 cups cooked brown rice (1 ½ cups rice to 3 cups water)
In large saucepan sauté squash and onions olive oil until tender. Add,
peppers, carrots, and garlic and continue to sauté 5 minutes.
Add chopped tomatoes, kidney beans, vegetable crumbles, tomato sauce,
sugar, and spices. Simmer until cooked thoroughly, about 20-30 minutes,
stirring occasionally.
Serve over brown rice: To cook: 1 cup rice to 2 cups water; cook until tender
Makes approximately 6 (1 cup) servings
To further reduce fat and calories use less olive oil
Source: UMass Chan Medical School
