LOW FAT -- Vegetable Run Down

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* Exported from MasterCook *

 

Vegetable Run Down

 

Recipe By :

Serving Size : 10 Preparation Time :0:00

Categories : Cooking Light 1994 Vegetables

 

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 tablespoon vegetable oil

2 cups chopped onion

2 cloves garlic -- minced

4 cups chayote -- peeled, chopped (1 pound)

3 cups butternut squash -- peeled, cubed, 1/2-inch (1 pound)

1 cup carrots -- cubed

4 cups Vegetable Stock -- (see recipe)

1/3 cup fresh lime juice

1 tablespoon minced fresh thyme

1 tablespoon ginger root -- peeled, and grated

1/4 teaspoon salt

1/4 teaspoon ground pepper

2 serrano chiles -- halved, and seeded

OR

1 habanero pepper

OR

1 fresh Scotch bonnet

3 cups fresh mushrooms -- halved

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VEGETABLE STOCK:

11 fresh thyme sprigs

5 cups water

4 cups coarsely chopped chayote -- (1 pound)

1 1/2 cups sliced celery

1 1/4 cups coarsely chopped onion

3 tablespoons shredded coconut

10 black peppercorns

10 whole allspice

8 cloves garlic -- halved

1 bay leaf

 

Heat vegetable oil in a Dutch oven over medium-high heat. Add onion and garlic;

sauté 5 minutes. Add chayote and next 2 ingredients; sauté 5 minutes. Add

Vegetable Stock and next 5 ingredients; bring to a boil.

 

Reduce heat, cover, and simmer 20 minutes. Add Scotch bonnet pepper; cover and

simmer 10 minutes. Add mushrooms; cover and simmer 20 minutes. Discard Scotch

bonnet.

 

(serving size: 1 cup)

 

VEGETABLE STOCK:

Remove leaves from thyme sprigs; set the leaves aside for Vegetable Run Down.

Combine thyme stems and remaining ingredients in a large Dutch oven, and bring

to a boil. Reduce heat, and simmer, uncovered, over medium-low heat 30 minutes.

Strain stock through a sieve into a large bowl; discard the solids.

 

Yield: 4 cups.

 

Source:

" Cooking Light, Sept 1994, page 90 "

Copyright:

" © Cooking Light "

 

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Per serving: 116 Calories (kcal); 3g Total Fat; (18% calories from fat); 3g

Protein; 24g Carbohydrate; 0mg Cholesterol; 92mg Sodium

Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1/2

Fat; 0 Other Carbohydrates

 

NOTES : This stew contains many of Jamaica's prize ingredients, chayote,

gingerroot, limes, and of course, fiery Scotch bonnet peppers. While this fresh

Vegetable Stock is more flavorful, you can use canned stock.

Nutr. Assoc. : 0 0 0 2535 2406 2495 5439 0 0 0 0 0 4888 0 2130706543 0

2130706543 3386 0 0 2130706543 2130706543 2130706543 2130706543

2130706543 2130706543 2130706543 2130706543 2130706543 2130706543

 

 

* Exported from MasterCook *

 

Vegetable Stock

 

Recipe By :

Serving Size : 4 Preparation Time :0:00

Categories : Cooking Light 1994 Miscellaneous

 

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

11 fresh thyme sprigs

5 cups water

4 cups coarsely chopped chayote -- (1 pound)

1 1/2 cups sliced celery

1 1/4 cups coarsely chopped onion

3 tablespoons shredded coconut

10 black peppercorns

10 whole allspice

8 cloves garlic -- halved

1 bay leaf

 

Remove leaves from thyme sprigs; set the leaves aside for Vegetable Run Down.

 

Combine thyme stems and remaining ingredients in a large Dutch oven, and bring

to a boil. Reduce heat, and simmer, uncovered, over medium-low heat 30 minutes.

 

Strain stock through a sieve into a large bowl; discard the solids.

 

Source:

" Cooking Light, Sept 1994, page 91 "

Copyright:

" © Cooking Light "

Yield:

" 4 cups "

 

- - - - - - - - - - - - - - - - - - -

 

Per serving: 119 Calories (kcal); 3g Total Fat; (17% calories from fat); 4g

Protein; 27g Carbohydrate; 0mg Cholesterol; 74mg Sodium

Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1/2

Fat; 0 Other Carbohydrates

 

NOTES : This recipe is featured with VEGETABLE RUN DOWN (see recipe).

Nutr. Assoc. : 3413 0 2535 0 4288 2737 0 0 0 0