Healthy Recipes

Winter Vegetable Stew
dashed separator
Servings: 6
Ingredients and Preparation
Ingredients Measures
Onions, cut into ½ inch wedges 1 cup
Sweet potato 1
Carrots 2
Banana or Hubbard squash 1 pound
Parsnips 1 cup
Garlic cloves 2
Red bell pepper 1
Low sodium, low-fat vegetable broth 2 cups
Puréed tomato 1 cup
Lime juice 2 tablespoons
Cayenne ¼ teaspoon
Frozen peas 1 (10 ounce) package
Salt ¼ teaspoon
Black pepper 1/8 teaspoon
Cilantro sprigs, rinsed, or thinly sliced green onions 1 bunch


Directions
  1. Peel onions and cut into ½ inch thick wedges.
  2. Peel the sweet potato, carrots, squash, and parsnips; cut into ¾ inch pieces.
  3. Peel and mince or press garlic.
  4. Rinse bell pepper; stem, seed, and cut into ½ inch strips.
  5. Cook onions, sweet potato, carrots, squash, parsnips, garlic, and 1 cup of broth in a covered pan for 10 minutes, stirring occasionally.
  6. Add a few tablespoons of water if mixture begins sticking to pan. Add 1 more cup of broth, along with the bell pepper, tomato sauce, lime juice, and cayenne to taste.
  7. Return to a boil, and then reduce heat. Simmer covered until vegetables are tender when pierced, about 12 to 15 minutes.
  8. If stew sticks to pan or gets thicker than desired, add more broth as needed.
  9. Add peas and stir occasionally until hot, about 2 minutes. Add salt and pepper to taste.
  10. Ladle into soup bowls, and garnish with cilantro or sliced green onions.

Diabetic Exchange
Fruit: 0; Vegetables: 3; Meat: 0; Milk: 0; Fat: 0; Carbs: 1; Other: 0


Nutrition Facts
Serving Size 1/6 recipe
Calories 150
Calories from Fat 10
Total Fat 2 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 390 mg
Total Carbohydrate 31 g
Dietary Fiber 7 g
Sugars 8 g
Proteins 7 g
Vitamin A 250% DV
Vitamin C 120% DV
Calcium 6% DV
Iron 10% DV
dashed separator
healthy living calculator
Current Research From Top Journals


Chewing Gum After Surgery May Improve Digestive Tract Recovery
April 2015

A systematic review found that participants given chewing gum after abdominal surgery may have a faster return to normal for their digestive system. Unfortunately, the quality of trials is low and more research will need to be done before this simple solution is confirmed.

dot separator
previous editions

Early Peanut Consumption Associated with Lower Risk of Peanut Allergy in High Risk Children
March 2015

Breastfeeding May Decrease the Risk of Childhood Obesity
February 2015

Tonsillectomy May Reduce Number of Sore Throat Days in Children
February 2015

dashed separator

Advertisement

Our Free Newsletter
click here to see all of our uplifting newsletters »

 

Advertisement

Advertisement

DiggDeliciousNewsvineRedditStumbleTechnoratiFacebook