Bean stew

Bean stew menu (makes two servings)

Ingredients:

·        Beans, one 15 oz can of black beans (NON GMO, no salt added)

·        Corn, one 15.25 oz can of whole kernel sweet corn

     (organic, no salt added)

·        Tomatoes, six cherry tomatoes sliced into pieces

·        Spices:

Ø  Ground Turmeric (1/2 teaspoon)

Ø  Onion powder (1/2 teaspoon)

Ø  Black pepper

Ø  Ketchup (two tablespoons) Heinz no salt added

Ø  Hot sauce to taste, use any salt free hot sauce

(Palo Alto Fire Fighters Pepper Sauce)

Preparation:

Ø  In a quart size microwaveable bowl (or larger) add beans, corn and sliced tomatoes and mix together.

Ø  Heat in microwave on high for 3 ½ minutes

Ø  Add spices after cooking (increase or decrease spices to your taste).

Calories:

·        Can of beans – 385

·        Can of corn – 245

·        Ketchup -50

·        Hot sauce - 10

·        Total 690 or 345 calories per serving

Sodium:

·        Can of beans - 17.5 mg

·        Can of corn – 35 mg

·        Ketchup – 10 mg

·        Hot sauce – none

·        Total 62.5 mg or about 31 mg of sodium per serving