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ME Veggie Stew

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* Exported from MasterCook *

 

Middle Eastern Veggie Stew

 

Recipe By : Michael Malkoff

Serving Size : 4 Preparation Time :0:45

Categories : Healthy & Hearty Low-Fat Cooking

Middle Eastern Soups & Stews

Vegetables

 

Amount Measure Ingredient -- Preparation Method

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

1 teaspoon olive oil

1 large onion -- diced large

1 large carrot -- cut into 1/2 " rounds

1 branch broccoli, separated into large florets

1 large portobello mushroom, cut in half -- thickly sliced

1 bay leaf -- crumbled

salt and pepper -- to taste

1 teaspoon cinnamon

1 can peeled tomatoes -- with juice

SIZE OF CAN - 28 ounces

 

In a wok or large sauté pan, heat the oil and fry the onion over medium heat

until it begins to brown. Add the other vegetables (and the chicken if desired

- see notes/tips below) and continue to fry, stirring, for a few minutes. (If

the pan gets dry, add a little liquid - water or tomato juice - 1 tablespoon at

a time.) Add the salt and pepper, the crumbled bay leaf, cinnamon and tomatoes

with their juice to the pan and bring to a low boil. Turn the heat down to low

and simmer the vegetables (and chicken) until tender. Fini.

 

*AUTHOR'S NOTES*

This stew can be made with all types of vegetables. Try it with okra, celery,

green beans or a combination. To serve as a main course, add a pound of

boneless chicken thighs cut into larger-than-bite-sized chunks.

 

 

**AUTHOR'S TIPS**

If someone in your house wants to eat a low-fat vegetarian meal and you don't,

here's a solution: Make the low-fat veggie meal for two and cook some marinated

chicken (or whatever) on the side. Serve the veggies to the veggie (and some

canned beans for protein, if desired) and pour the chicken with pan juices over

yours.

 

 

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

 

NOTES : This recipe is brought to you via the courtesy of the Ucook.com website.

 

 

SOURCE:

The Everyday Gourmet: Quick and Healthy Recipes from Around the World by

Michael Malkoff (p. 52)

 

Publisher: Inner Traditions International.

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