Entrees - Phase 2 - Ragout of Red Kidney Beans in a Spicy Smoked Pepper and Tomato Fondue




tomandkara
06-28-2007, 11:24 AM
Yet another South Beach winner! Tom loved this one, too, although he requested full-fat sour cream. The kids also gobbled up their portions and my two year old even asked for seconds!

Description:
Tomatoes, bell peppers and gutsy chipotle peppers are the key ingredients here. The addition of kidney beans makes it a whole meal. If you cannot find chipotles, increase the quantity of chili powder in this recipe. (I could not find the chipotles so I used 3 tablespoons of chili powder instead of 2.)

Serves 6.

Ingredients:
1 tablespoon vegetable oil, preferably canola oil (I used olive oil.)
2 large onions, chopped
3 cloves garlic, finely chopped
2 tablespoons chili powder (I used 3 tablespoons.)
1 tablespoon chopped chipotle peppers in adobo sauce, or to taste (I eliminated - not a huge hot food fan.)
2 teaspoon ground cumin
1 teaspoon dried oregano
1 28-ounce can plum tomatoes (with juices), chopped (I used diced.)
1 large green bell pepper, cored, seeded and chopped
1 large red bell pepper, cored, seeded and chopped
2 small zucchini, trimmed and chopped
salt & freshly ground black pepper
1 19-ounce can red kidney beans, drained and rinsed
6 tablespoons reduced-fat sour cream or nonfat plain yogurt for garnish (I used fat free sour cream.)
fresh cilantro leaves for garnish


Instructions:
In a large cast-iron or nonstick skillet, heat oil over medium heat. (I had to use a pot, like one I would cook pasta in. This recipe made a LOT!) Add onions and cook, stirring, until soft and lightly browned, 5 to 10 minutes.
Add garlic, chili powder, chipotle peppers, cumin and oregano; cook, stirring, for 1 minute. Add tomatoes, green and red peppers and zucchini;
season with salt and pepper. Bring to a boil over high heat; then reduce heat to low and simmer, partially covered, stirring often, until the juices
have evaporated and vegetables are tender, about 20 minutes.

Add beans and simmer, covered, for 10 minutes, stirring often; add water if necessary. Taste and adjust seasonings. Serve in individual bowls, garnished
with a dollop of sour cream or yogurt and a sprinkling of cilantro.


Nutritional Information:
224 calories
5 g fat mono
4 mg cholesterol
37 g carbohydrate
12 g protein
288 mg sodium


Kiko
07-07-2007, 08:33 PM
What made this recipe Phase 1? I may have overlooked an ingredient, but I don't think I did.

Barb0522
07-07-2007, 09:41 PM
It looks phase 1 to me.


tomandkara
07-08-2007, 05:21 AM
I got this from the Phase 2 Dinners section of the southbeachdiet.com website when I had signed up for the free week. There were a lot of the Phase 2 entrees that were repeats from Phase 1, so it's quite possible this could also be used on Phase 1.


Kara

Kiko
07-23-2007, 08:32 PM
This is SO good and super filling. My 5 year old loved it, although the 2 year old didn't. This is a definite repeat- I think it will be great reheated for lunch tomorrow!

mjolnir
12-01-2009, 12:39 AM
Mmmm! I'm making this right now for lunch this week. I didn't have chipotles so I added 1 tsp of cajun spice mix, 1 tsp of smoked paprika and some hot chili flakes for a bit of heat.