1 lb. ground beef, lean
2 c. yellow onions, diced
6 c. water
2 14.2 oz. cans diced tomatoes
6 c. red-skinned potatoes, cubed
1 15 oz. can tomato sauce
1 c. corn (frozen is best)
1 c. yellow squash, diced
1 c. zucchini, diced
1 15.5 oz. can light red kidney beans, drained and rinsed
1 15.8 oz can black-eyed peas, drained and rinsed
½ c. quick-cooking barley
4 cloves of garlic, minced
1 ½ t. cracked black pepper
In a skillet, brown ground beef and onions. Rinse and drain meat. Add all ingredients to a large stock
pot. Bring to a boil, then lower
heat and simmer for 30-45 minutes until the potatoes are soft.
Makes 12-1 ½ c. servings.
Nutrition Information: 280 calories; 3 g fat; 25 mg cholesterol; 85 mg sodium; 49 g carbohydrates; 10 g dietary fiber; and 17 g protein.
Chickasaw Nation Nutrition Services
This material was funded by the USDA's Food Stamp Program. This institution is an equal opportunity employer and provider.