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Cajun Vegetable Stew With Corn Muffins

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Cajun Vegetable Stew With Corn Muffins Recipe
Nutrition Facts*
Serving Size
14 Recipe
Servings Per Recipe
4
Amount Per Serving
Calories
443
Calories from Fat
81
% Daily Value
Total Fat
9g
14%
Saturated Fat
2g
10%
Trans Fat
0g
Cholesterol
6mg
2%
Sodium
537mg
22%
Total Carbohydrates
79g
26%
Dietary Fiber
12g
48%
Sugars
19g
Protein
16g
Calcium
79mg
8%

Number of servings: 4

Calories per serving: 443

Preparation time: 25 min

Total time: 50 min

Ingredients

Recipe for Corn Muffins

Nonstick cooking spray

1 tbsp olive oil

1 cup chopped onion

2 garlic cloves, minced

1 cup chopped green bell pepper

2 (14 12-oz) cans diced tomatoes, no salt added

1 12 cups water

1 12 tsp chili powder

1 tsp cumin

12 tsp thyme

14 tsp salt

12 tsp pepper

1 12 cups frozen black-eyed peas, thawed

1 cup sliced carrots

2 cups frozen cut okra, thawed

1 cup frozen whole-kernel corn

14 cup low-fat sour cream

Directions

1. Prepare Corn Muffins recipe according to directions.

2. Spray a large pot or saucepan with nonstick cooking spray. Place it over medium-high heat and add olive oil. When oil is hot, add onion, garlic, and bell pepper. Sauté 2 to 3 minutes.

3. Add tomatoes, water, chili powder, cumin, thyme, salt, pepper, peas, carrots, and okra. Bring to a boil. Cover. Reduce heat to simmer and cook 30 minutes.

4. Add corn and cook 5 more minutes.

5. Top each serving with a spoonful of sour cream.

6. Serve with corn muffins.

Makes 4 servings.

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