Healthy Recipes

Winter Vegetable Stew
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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

  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
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