• 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.

    Servings and Times

    Servings 6
    Preparation Time 45 minutes
    Cups of Fruits and Vegetables Per Person: 3.0

    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 ExchangeFruit: 0; Vegetables: 3; Meat: 0; Milk: 0; Fat: 0; Carbs: 1; Other: 0Diabetic 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.

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