Slow Cooker Smoky White Bean Stew
Sweet Potato Cornbread Muffins
Ingredients
- 1 (16-oz) pkg dried navy beans, sorted
- 2 cups chopped onions
- 2 cups chopped carrots
- 2 cups chopped celery
- 2 cloves garlic, minced
- 2 Tbsp dried crushed rosemary
- 2 tsp dried thyme
- 1 tsp salt
- 1 tsp pepper
- ½ tsp smoked paprika (or use regular)
- 1 (48-oz) carton vegetable broth
Instructions
- Bring beans and water to cover to a boil in a stockpot; cook 1 minute. Remove from heat, and let stand, covered, 1 hour.
- Drain beans, and place in a 5- or 6-quart slow cooker. Add onions and remaining ingredients.
- Cover and cook on LOW 9 to 10 hours or until beans are tender.
Side Dish Ingredients
- 1 sweet potato (about 8 oz)
- 1 cup plus 2 Tbsp plain yellow cornmeal
- ½ cup all-purpose flour
- ¼ cup sugar
- 1½ tsp baking powder
- ¾ tsp salt
- ¼ tsp baking soda
- ⅛ tsp ground ginger
- ¾ cup plus 2 Tbsp low-fat buttermilk
- 2 large eggs, lightly beaten
- 2 Tbsp butter, melted
Side Dish Instructions
- Preheat oven to 425°. Prick potato several times with a fork. Microwave on a microwave-safe plate at HIGH 8 to 10 minutes or until tender. Cool. Peel potato; mash to equal ½ cup.
- Whisk together cornmeal, flour, sugar, baking powder, salt, baking soda, and ginger in a large bowl.
- Whisk together buttermilk, ½ cup potato, and eggs in a bowl until smooth. Add potato mixture to cornmeal mixture, and stir just until moistened. Stir in butter. Spoon into a 12-cup muffin pan coated with cooking spray.
- Bake 18 to 22 minutes or until golden brown. Serve 6 muffins. Freeze remaining 6 muffins in a zip-top plastic freezer bag up to 3 months, if desired.
Nutritional Information
| Main | Side | Total | |
| Servings | 6 | 12 | |
| Calories |
308
|
124
|
432
|
| Fat (g) | 1 | 3 | 4 |
| Sat. Fat (g) | 0 | 4 | 4 |
| Protein (g) | 18 | 3 | 21 |
| Carb (g) | 58 | 20 | 78 |
| Fiber (g) | 15 | 1 | 16 |
| Sodium (mg) | 554 | 241 | 795 |
Low Calorie Meal Plan
This recipe selected from the eMeals Low Calorie Meal Plan.
Each Dinner Plan Includes:
- Seven Dinner Menus
- Matching Grocery List
- Access via App or Online
