Succotash #3 (microwave)
Ingredients
- 1 lb butter beans
- 1 medium onion chopped
- 1 green pepper chopped
- 1 oz low fat spread
- 1 lb frozen sweetcorn
- 4 floz low fat natural yoghurt
- 1 tsp arrowroot
Instructions
- 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.
- Drain and cover with fresh water. Microwave on HIGH for 10 minutes and then on MEDIUM for 1 hour or until soft.
- Combine the onions and pepper with the low fat spread, and microwave for 2 minutes on HIGH.
- Add the cooked beans and the frozen sweetcorn and microwave for 4 minutes on HIGH.
- Mix the arrowroot into 1 tbsp of the yoghurt, then add the rest of the yoghurt. Stir into the beans and sweetcorn before serving.
Calories: 336 kcal
Carbohydrates: 54 g
Protein: 15 g
Fat: 9g
Saturated Fat: 3 g
Cholesterol: 6 mg
Sodium: 27 mg
Potassium: 989 mg
Fiber: 12 g
Sugar: 12 g
Vitamin A: 425 IU
Vitamin C: 32 mg
Calcium: 87 mg
Iron: 3 mg