This simple recipe can use either canned or fresh, and is good either way.

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Name: High Fiber Stew
Prep time: 30 min
Cook time: 3 h 30 min
Total time: 4 h
Yield: 4
Cuisine: not set
Ingredients: 1 whole onion diced; 4 cloves garlic; 1 can black beans; 1 cup dry lentils; 2 cups water or stock; 2 cans diced tomatoes; 8 ounces frozen corn, peas or okra; 1/2 cup fresh cilantro; 1/2 cup jalapeno peppers diced; Worcestershire sauce to taste; habanero pepper sauce optional, natch; 1 inch cube cheese velveeta, jack, whatever; 1 pound chicken

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INGREDIENTS

1 whole onion ; diced
4 cloves garlic
1 can black beans
1 cup dry lentils
2 cups water or stock
2 cans diced tomatoes
8 ounces frozen corn, peas or okra
1/2 cup fresh cilantro
1/2 cup jalapeno peppers ; diced
Worcestershire sauce ; to taste
habanero pepper sauce ; optional, natch
1 inch cube cheese ; velveeta, jack, whatever
1 pound chicken

Servings

INSTRUCTIONS

Dice and onion and cook it with some garlic. Cut up the chicken (also tastes good with beef, TVP, sausage, turkey, tuna, etc.) and brown the chicken. Then add all the other ingredients except the cheese. Bring to a boil and then reduce the heat to allow it to simmer. Add the cheese when the lentils are soft.

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Nutrition

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Serving Size: 1 Serving (593g)
Recipe Makes: 4 Servings

Calories: 698
Calories from Fat: 218 (31%)

Amt Per Serving		% DV

	Total Fat 24.2g	32 %
	Saturated Fat 8.7g	44 %
	Monounsaturated Fat 8.9g
	Polyunsanturated Fat 4.5g
Cholesterol 101.8mg		31 %
Sodium 663.9mg		23 %
Potassium 1529.8mg		40 %
Total Carbohydrate 72.5g		21 %
	Dietary Fiber 28.2g	113 %
	Sugars, other 44.3g
Protein 49.8g		71 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 698

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