Black Bean and Hominy Succotash With Barbecued Portobello Mushrooms - 42g Carbs, 9g Fiber
[Suggestions: consider leaving the "2 tsp light brown sugar" out or use
your favorite substitute. Also, consider leaving the "3/4 tsp salt" out.
Be sure to check the BBQ sauce for sugar and other nutrition to be sure
you can use it or make your own. Take care, Gloria]
From: Eating Well - May/June 2008
The smoky-flavored grilled mushrooms are served over this unusual succotash.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High fiber | High potassium
Servings: 6
Active Time: 40 minutes
Total Time: 40 minutes
2 Tbsp canola oil
6 large portobello mushroom caps, gills removed (see Tip)
1 medium zucchini, cut in half lengthwise
1 small red bell pepper, cut into quarters
2 ears of corn, husked
1/4 cup cider vinegar
2 tsp light brown sugar
1 tsp smoked or hot paprika
3/4 tsp salt, divided
1 15oz can black beans, rinsed
1 15oz can hominy, (see Shopping Tip), rinsed
1 10oz pkg frozen baby lima beans, cooked according to package directions
6 tsp prepared barbecue sauce
6 tsp toasted salted pepitas, (optional)
1. Preheat grill to medium-high.
2. Brush tops of mushrooms caps and both sides of zucchini and bell pepper
with oil. Grill along with corn, turning occasionally, until tender and
lightly charred on all sides, 5 to 6 minutes for the mushrooms, zucchini
and bell pepper and 8 to 10 minutes for the corn.
3. Whisk vinegar, brown sugar, paprika and 1/4 teaspoon salt in a large skillet. Add the grilled mushroom caps and turn to coat. Bring to a boil
over medium heat. Remove the pan from the heat. Transfer the mushrooms to
a cutting board.
4. Meanwhile, cut corn kernels off the cobs and cut the zucchini and bell peppers into 3/4-inch pieces. Add to the marinade in the pan along with
black beans, hominy, lima beans and the remaining 1/2 teaspoon salt. Return
the pan to medium heat and cook, stirring, until the succotash is heated through, 3 to 5 minutes.
5. Slice the mushroom caps and serve on top of the succotash. Garnish with
a dollop of barbecue sauce and pepitas (if using).
Tips & Notes - -
* Tip: The dark gills found on the underside of a portobello mushroom cap
are edible, but can turn a dish an unappealing gray/black color. Remove
the gills with a spoon, if desired.
* Shopping Tip: Hominy is white or yellow corn that's been treated with
lime to remove the tough hull and germ. Canned cooked hominy can be found
in the Latin section of large supermarkets—
markets.
Servings: 6
Nutrition per Serving:
251 Calories, 6g Fat, 0g Sat, 3g Mono, 0mg Cholesterol, 10g Protein,
42g Carbs, 9g Fiber, 559mg Sodium, 806mg Potassium.
Nutrition Bonus: Vitamin C (45% daily value), Potassium (23% dv),
Selenium (17% dv), Vitamin A (15% dv)
2 Carbohydrate Serving
Exchanges: 2 1/2 starch, 1 vegetable, 1 fat
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