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Winter Vegetable Stew
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 |
Percent Daily Values (DV) are based on a 2,000 calorie diet.
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
- Peel onions and cut into ½ inch thick wedges.
- Peel the sweet potato, carrots, squash, and parsnips; cut into ¾ inch pieces.
- Peel and mince or press garlic.
- Rinse bell pepper; stem, seed, and cut into ½ inch strips.
- Cook onions, sweet potato, carrots, squash, parsnips, garlic, and 1 cup of broth in a covered pan for 10 minutes, stirring occasionally.
- 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.
- Return to a boil, and then reduce heat. Simmer covered until vegetables are tender when pierced, about 12 to 15 minutes.
- If stew sticks to pan or gets thicker than desired, add more broth as needed.
- Add peas and stir occasionally until hot, about 2 minutes. Add salt and pepper to taste.
- 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
Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. Exchanges are rounded up or down to equal whole numbers.
Therefore, partial exchanges are not included.
Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.
Copyright © 2007 EBSCO Publishing All rights reserved.