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Vegetable Stew
Here’s a great new way to use summer vegetables.
n 3 cups water
n 1 15-ounce can sweet corn,
rinsed and drained
n 1 cube vegetable bouillon, low sodium
n 2 cups white potatoes,
cut in 2-inch strips
(
or 2 ears fresh corn, 1½ cups)
n 1 teaspoon thyme
n 2 cups carrots, sliced
n 4 cups summer squash,
cut in 1-inch squares
n 1 cup summer squash,
cut in 4 chunks
n 2 cloves garlic, minced
n 1 stalk scallion, chopped
n ½ small hot pepper, chopped
n 1 cup onion, coarsely chopped
n 1 cup tomatoes, diced
Note: You can add other favorite vegetables, such as broccoli and cauliflower.
1. Put water and bouillon in large pot and bring to a boil.
2
. Add potatoes and carrots and simmer for 5 minutes.
3
. Add remaining ingredients, except for tomatoes, and continue
cooking for 15 minutes over medium heat.
4. Remove 4 chunks of squash and puree in blender.
5. Return pureed mixture to pot and let cook for 10 minutes more.
6. Add tomatoes and cook for another 5 minutes.
7. Remove from heat and let sit for 10 minutes to allow stew to thicken.
Yield: 8 servings
Serving size: 1¼ cup
Calories 119
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 196 mg
Total Fiber 4 g
Protein 4 g
Carbohydrates 27 g
Potassium 524 mg
1
0
Heart Healthy Home Cooking
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