dish
Corn and Shell Bean Succotash

8
Serves
238
Calories
26
Nutrients
25
Vitamins

Ingredients

2 pounds shell beans (also called cranberry beans)
1 quart chicken stock or water
2 ounces salt pork , rind removed and finely diced
1 large onion ,sliced
1 tablespoon sugar

Cooking Instructions

1. Cut the corn off the cob and reserve. Shell the beans and reserve.

2. Cook the salt pork in a saucepan over medium-high heat until browned. Add the onions and sauté until they start to brown. Add the shell beans and water and cook for 10 minutes until the beans are nearly done. Add the corn and sugar and cook 5 more minutes until the beans and corn are done. Add salt and pepper to taste. If the liquid is too low, add more water or some chicken stock. The succotash should have the consistency of a thick soup. Adjust seasoning.

Note: The sizes of corn kernels and shell beans vary, make sure you have twice as much corn as shell beans in the final mixture.

Serving Size: about 3/4 cup (side dish)

Nutrition Information

Number of Servings: 8
Calories
238
Protein
7 g
Total Carbohydrate
104 g
Total Carbohydrate
42 g
Dietary Fiber
32 g
Dietary Fiber
8 g
Soluble Fiber
0 g
Soluble Fiber
11 g
Insoluble Fiber
17 g
Sugar
16 g
Sugar
9 g
Total Fat
7 g
Total Fat
9 g
Saturated Fat
3 g
Saturated Fat
2 g
Monounsaturated Fat
2 g
Monounsaturated Fat
3 g
Polyunsaturated Fat
1 g
Polyunsaturated Fat
0 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
6 mg
Cholesterol
8 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
0 g
Omega-6 Fatty Acid
1 g
Percent Calories from Protein
11 %
Percent Calories from Protein
21 %
Percent Calories from Carbohydrate
64 %
Percent Calories from Carbohydrate
66 %
Percent Calories from Fat
13 %
Percent Calories from Fat
25 %
Vitamin A
55 IU
Vitamin A
292 IU
Vitamin B1- Thiamin
266 mg
Vitamin B1- Thiamin
1 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
4 mg
Vitamin B3 - Niacin
2 mg
Vitamin B6
1 mg
Vitamin B6
0 mg
Vitamin B12
0 mcg
Biotin
0 mcg
Vitamin C
13 mg
Vitamin C
10 mg
Vitamin D
0 IU
Folate
77 mcg
Vitamin E
0 IU
Vitamin E
1 IU
Folate
742 mcg
Vitamin K
0 mcg
Pantothenic Acid
0 mg
Pantothenic Acid
1 mg
Calcium
44 mg
Calcium
160 mg
Iron
7 mg
Iron
2 mg
Phosphorus
169 mg
Phosphorus
556 mg
Potassium
573 mg
Potassium
1955 mg
Sodium
874 mg
Sodium
239 mg
Zinc
6 mg
Zinc
1 mg