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Vegetable and Bean Gumbo With Corn Muffins

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Vegetable and Bean Gumbo With Corn Muffins Recipe
Nutrition Facts*
Serving Size
14 Recipe
Servings Per Recipe
4
Amount Per Serving
Calories
603
Calories from Fat
63
% Daily Value
Total Fat
7g
11%
Saturated Fat
1g
5%
Trans Fat
0g
Cholesterol
1mg
0%
Sodium
565mg
24%
Total Carbohydrates
119g
40%
Dietary Fiber
16g
64%
Sugars
23g
Protein
20g
Calcium
98mg
10%

Number of servings: 4

Calories per serving: 603

Preparation time: 25 min

Total time: 50 min

Ingredients

Recipe for Corn Muffins

Nonstick cooking spray

1 tsp canola oil

1 cup chopped onion

2 garlic cloves, minced

1 cup chopped green bell pepper

1 (15-oz) can low-sodium kidney beans, drained

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

12 cup frozen, whole-kernel corn

1 tbsp chili powder

1 tsp onion powder

14 tsp salt

3 cups frozen, cut okra, thawed

1 cup brown rice, cooked according to directions without salt or fat

Directions

1. Prepare Corn Muffins recipe according to directions.

2. Spray a large skillet with nonstick cooking spray. Place the skillet over medium-high heat and add canola oil. When oil is hot, add onion, garlic, and bell pepper. Cook 3 to 4 minutes.

3. Add kidney beans, tomatoes, corn, chili powder, onion powder, salt, and okra. Bring to a boil. Cover. Reduce heat to simmer and cook for 25 minutes.

4. Serve over hot brown rice with corn muffins.

Makes 4 servings.

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