Cooking Sweet Corn In Microwave

Recipe

Yields: 4 servings

Prep Time: 0 hours 10 mins

Cook Time: 0 hours 30 mins

Total Time: 0 hours 40 mins

2 1/2 c. defatted chicken broth

1/2 c. chopped onions

1 tbsp. minced garlic

1 c. peeled and diced sweet potatoes

1 c. chopped sweet red peppers

1/2 c. diced zucchini or summer squash

1 c. whole-kernel corn

1 can (14 1/2 ounces) diced tomatoes with green chilies, or whole peeled tomatoes (with juice), chopped

1 c. cooked navy beans or brown rice

1/2 tsp. dried thyme

1 tsp. cornstarch

1 tbsp. dry sherry or apple juice

salt

ground black pepper

1/4 c. low-fat sour cream

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In a large soup pot over medium-high heat, bring 1/2 cup of the broth to a boil; add the onions. Cook and stir for 3 minutes. Add the garlic, sweet potatoes, peppers, zucchini or summer squash, corn, tomatoes (with juice), beans or rice and thyme. Cook and stir for 1 minute.
Add the remaining 2 cups of broth; bring to a boil. Reduce the heat to medium; simmer, covered, for 20 to 25 minutes, or until the sweet potatoes are tender.
In a small bowl, combine the cornstarch and sherry or apple juice; add to the stew. Cook and stir for 3 to 5 minutes, or until slightly thickened. Add salt and pepper to taste; garnish each bowl with sour cream.

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