Physicians Committee for Responsible Medicine (PCRM)

 

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Recipe of the Week

July 18, 2017

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Tomaticán

Tomaticán is a Chilean vegetable stew based around tomatoes and corn. Serve over rice, potatoes, or polenta!

Makes 4 servings

Ingredients

1 onion, cut into thin strips
3 cloves garlic, finely chopped
2 cups corn or choclo (a Peruvian giant corn), fresh or frozen 
1 cup lima beans, frozen
1 15-ounce can diced tomato
3/4 cup vegetable broth
1/2 teaspoon fresh oregano, chopped

Directions

Heat a large skillet over medium heat. Add the onion and cook 6 to 7 minutes or until onion is tender and translucent. If the onion begins to stick to the pot, add a little water or vegetable broth. Add the garlic and cook for 7 minutes. Add lima beans, corn, and tomato, and boil gently for 2 to 3 minutes.

Pour the vegetable broth in the pan and add the oregano. Boil gently for 10 minutes or until the corn and beans are tender.

Season with salt and pepper to taste. Serve over brown rice, potatoes, or polenta.

Note: If you begin to cook the onion at a low temperature, it is not necessary to add oil.

Source: Dora Stone, chef and photographer, founder of mmmole.com and dorastable.com 

Per serving (1/4 of recipe): Calories: 104; Fat: 1 g; Saturated Fat: 0 g; Calories from Fat: 7%; Cholesterol: 0 mg; Protein: 4 g; Carbohydrate: 24 g; Sugar: 7 g; Fiber: 5 g; Sodium 293 mg; Calcium: 59 mg; Iron: 1 mg; Vitamin C: 18 mg; Beta-Carotene: 425 mcg; Vitamin E: 1 mg; Potassium: 425 mg

Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.

  Physicians Committee for Responsible Medicine

5100 Wisconsin Ave., N.W.
Suite 400
Washington, D.C. 20016
Contact: 202-686-2210
E-mail: info@pcrm.org
Website: www.pcrm.org

Food for  Life

Food for Life is an award-winning Physicians Committee for Responsible Medicine program designed by physicians, nurses, and registered dietitians that offers cancer, diabetes, and kids classes that focus on the lifesaving effects of healthful eating. Each class includes information about how certain foods and nutrients work to promote health, along with cooking demonstrations of simple and nutritious recipes that can be recreated easily at home. Learn more here >>

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Physicians Committee for Responsible Medicine
5100 Wisconsin Ave., N.W., Ste.400, Washington DC, 20016
Phone: 202-686-2210 Email: pcrm@pcrm.org

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