Smothered Squash And Pinto Beans

Vegetarian
Gluten Free
Health score
30%
Smothered Squash And Pinto Beans
45 min.
4
336kcal

Suggestions

Ingredients

  • 16 ounce pinto beans drained canned
  • 14.5 ounce canned tomatoes diced canned
  • cups rice long-grain hot cooked
  • 0.5 cup ears corn fresh
  •  garlic clove minced
  • teaspoons jalapeno minced seeded
  • ounces monterrey jack cheese shredded
  • teaspoons olive oil 
  • 0.5 cup onion chopped
  •  thyme sprigs 
  • cup to 3 sized squashes yellow sliced
  • cup zucchini sliced

Equipment

  • frying pan

Directions

  1. Heat oil in a large skillet over medium-high heat.
  2. Add onion, jalapeo pepper, and garlic; saut 2 minutes. Stir in squash and zucchini; saut 2 minutes.
  3. Add corn and next 3 ingredients; cover, reduce heat, and simmer 10 minutes. Discard thyme; sprinkle with cheese.
  4. Serve over rice.

Nutrition Facts

Calories336kcal
Protein16.31%
Fat20.39%
Carbs63.3%

Properties

Glycemic Index
100
Glycemic Load
32.36
Inflammation Score
-9
Nutrition Score
18.900000004665%

Flavonoids

Apigenin
0.02mg
Luteolin
0.38mg
Isorhamnetin
1mg
Kaempferol
0.13mg
Myricetin
0.03mg
Quercetin
4.42mg

Nutrients percent of daily need

Calories:336.22kcal
16.81%
Fat:7.88g
12.13%
Saturated Fat:3.33g
20.82%
Carbohydrates:55.07g
18.36%
Net Carbohydrates:46.05g
16.75%
Sugar:9.29g
10.32%
Cholesterol:12.62mg
4.21%
Sodium:532.4mg
23.15%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.19g
28.38%
Manganese:1.12mg
56.16%
Fiber:9.01g
36.06%
Vitamin C:27.95mg
33.87%
Phosphorus:282.3mg
28.23%
Potassium:903.08mg
25.8%
Vitamin B6:0.51mg
25.37%
Copper:0.49mg
24.45%
Magnesium:92.32mg
23.08%
Calcium:222.11mg
22.21%
Iron:3.79mg
21.04%
Folate:73.6µg
18.4%
Vitamin E:2.47mg
16.44%
Vitamin B1:0.22mg
14.88%
Zinc:2.06mg
13.72%
Vitamin B2:0.23mg
13.45%
Selenium:9.15µg
13.07%
Vitamin B3:2.57mg
12.83%
Vitamin K:12.19µg
11.61%
Vitamin A:545.46IU
10.91%
Vitamin B5:1.06mg
10.59%
Vitamin B12:0.12µg
1.96%
Source:My Recipes