1001 Low-Fat Vegetarian Recipes: Hasty Stew

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Hasty Stew

 

Recipe By :1001 Low-Fat Vegetarian Recipes. by Sue Spitler with Linda R.

Yoakam, page 143

Serving Size : 4 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

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vegetable cooking spray

2 medium onions -- cut into wedges

8 ounces mushrooms -- sliced

2 cloves garlic -- minced

1/4 cup parsley -- finely chopped

1 teaspoon dried savory

1 bay leaf

2 medium zucchini -- sliced

3/4 pound potatoes -- unpeeled and cubed

8 ounces cauliflower flowerets

2 14 1/2 ounce cans vegetable broth

1 large tomato -- cut into wedges

salt and pepper -- to taste

3 cups cooked millet -- warm

or couscous

 

Spray large saucepan with vegetable cooking spray; place over medium heat

until hot. Sauté onion, mushrooms, garlic, and herbs until onions are

tender, about 5 minutes.

 

Add vegetables (except tomatoes) and broth to saucepan; heat to boiling.

Reduce heat and simmer, covered, until cauliflower is tender, about 10

minutes. Add tomato during last 5 minutes of cooking time. Season to

taste with salt and pepper; discard bay leaf. Serve with millet.

 

4 servings (about 1 cup each). Per Serving: Calories: 404; % calories

from fat:6; Fat: 2.6 gm.; Saturated fat: 0.4 gm.; Cholesterol: 0 mg.;

Sodium: 116 mg.; Protein: 13.4 gm.; Carbohydrate: 84.6 gm. Exchanges:

Vegetable: 3.0; Bread: 4.5.

 

S(ISBN):

" 1-57284-032-3 (pbk.) "

Copyright:

" 2000 by Sue Spitler "

 

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Per serving: 491 Calories (kcal); 6g Total Fat; (10% calories from fat); 18g

Protein; 95g Carbohydrate; 2mg Cholesterol; 1396mg

Sodium

Food Exchanges: 5 Grain(Starch); 0 Lean Meat; 3 Vegetable; 0 Fruit; 1 Fat; 0

Other Carbohydrates

 

NOTES : Many vegetable stews are long-simmered to attain their goodness.

This stew is easily made in less than 30 minutes and boasts fresh

flavors and textures.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0