This colourful dish was named by the American Indians. Updated, it cooks beautifully in a microwave oven.
450 g (1 lb) butter beans
1 medium onion, chopped
1 green pepper, chopped
30 g (1 oz) low fat spread
450 g (1 lb) frozen sweetcorn
120 ml (4 fl oz) low fat natural yoghurt
1 tsp arrowroot
1 medium onion, chopped
1 green pepper, chopped
30 g (1 oz) low fat spread
450 g (1 lb) frozen sweetcorn
120 ml (4 fl oz) low fat natural yoghurt
1 tsp arrowroot
method
1. To cook the beans in the microwave, pour over boiling water to cover and allow to soak for at least 2 hours, or follow the instructions in the Cook's Tip below for rehydrating pulses.
2. Drain and cover with fresh water. Microwave on HIGH for 10 minutes and then on MEDIUM for 1 hour or until soft.
3. Combine the onions and pepper with the low fat spread, and microwave for 2 minutes on HIGH.
4. Add the cooked beans and the frozen sweetcorn and microwave for 4 minutes on HIGH.
5. Mix the arrowroot into 1 tbsp of the yoghurt, then add the rest of the yoghurt. Stir into the beans and sweetcorn before serving.
2. Drain and cover with fresh water. Microwave on HIGH for 10 minutes and then on MEDIUM for 1 hour or until soft.
3. Combine the onions and pepper with the low fat spread, and microwave for 2 minutes on HIGH.
4. Add the cooked beans and the frozen sweetcorn and microwave for 4 minutes on HIGH.
5. Mix the arrowroot into 1 tbsp of the yoghurt, then add the rest of the yoghurt. Stir into the beans and sweetcorn before serving.
serving amount
serves 4
rate this recipe
|
0 comments |
also in this category
more information
See the food glossary for information on recipe ingredients and food-related terms, and for help on using cooking measurements, see the measurements page.
