Eating well without breaking the bank Stew: Dallas chef combines vegetables and rice.

October 08, 1997|By Ellen Sweets | Ellen Sweets,DALLAS MORNING NEWS

Most people want to eat well, although not all of us can afford to. But for some of us knowing how to get the best buy for a grocery store buck is still a puzzlement.

Share Our Strength is a national chefs' organization devoted to fighting hunger. As part of that group's effort to educate people on ways to achieve good nutrition on a budget, several Dallas area chefs recently got together to share cooking tips and recipes.

Stephan Pyles of Star Canyon contributed a stew from the Southwest that should feed four people for less than $5.

Southwestern potato, bean and rice stew

Makes 8 servings

1 tablespoon vegetable oil or shortening

2 medium onions, diced

1 large carrot, peeled and diced

1 stalk celery, washed and diced

6 cloves garlic, minced

4 jalapeno chilies, seeded and minced

1 bay leaf

1/2 teaspoon dried basil

1/2 teaspoon dried thyme

1 teaspoon ground cumin

1/2 cup black beans, picked and rinsed

6 cups water (more if needed)

1 (24-ounce) can chopped tomatoes

2 medium Idaho potatoes, peeled and diced

1 cup rice

3 tablespoons cilantro, chopped

salt and pepper to taste

In a large saucepan, heat the oil over high heat until lightly smoking. Add the onion, carrot and celery and cook for 4 minutes, until the onion is soft and translucent, stirring occasionally. Add the garlic, jalapeno chilies and the bay leaf. Continue to cook for 2 minutes longer.

Add the basil, thyme and cumin and cook for 30 seconds, stirring frequently. Add the beans and enough water to come 2 inches above the beans. Bring to a boil and reduce heat to a simmer. Let simmer for 40 minutes, checking periodically to make sure level of water is above beans. Add the tomatoes, potatoes and rice. If necessary, add more water to cover the ingredients. Cover pan with a lid. Simmer for 20 minutes, until the potato is soft and the rice is cooked. Add the cilantro and season with salt and pepper.

Per serving: 204 calories; 2 grams fat; no cholesterol; 479 milligrams sodium; percent calories from fat: 11 percent.

Pub Date: 10/08/97

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