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Zuni Stew

This is a fat-free entree that is received equally well by folks who are vegetarian and health conscious and those who enjoy good food, regardless of its nutritional composition. (8 servings)

  • 2 ½ cups chopped yellow onions
  • 1 Tbsp. minced fresh garlic
  • 1 ½ Tbsp. Southwestern Spice Mixture (recipe follows)
  • 1 ¼ cup peeled, chopped sweet potato
  • 2 cups drained and rinsed canned hominy
  • 1 ½ cup tomato juice
  • 1 cup vegetable stock
  • ¼ cup diced roasted red pepper
  • 1 cup diced canned tomatoes, with juices
  • 2 cups sliced fresh mushrooms, wilted
  • 1 cup frozen corn, thawed

Wilt the onions completely. Add the garlic and spices, cover and sweat all until softened. Add the squash and hominy and stir to coat well. Cook 5-10 minutes. Add the liquids, tomatoes and peppers. Cook 20-30 minutes. Add the corn and mushrooms and continue cooking stew until the sweet potatoes and hominy are tender and the flavors are mellowed.

Per Serving: Calories: 67 Protein: 2gm Fat: 1gm Carbohydrates: 15gm Sodium: 689mg


Southwestern Spice Mixture

  • 2 tsp. chili powder
  • ½ tsp. cayenne powder
  • 1 tsp. paprika
  • 2 tsp. ground cumin powder
  • 2 tsp. garlic powder
  • 1 tsp. onion powder
  • ¾ tsp. black pepper
  • 2 tsp. salt
  • 1 ½ tsp. oregano leaf

Toast spices in a dry skillet until just beginning to smoke. Transfer to a plate and set aside to cool. Store in sealed glass jar.

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