FRESH VEGETABLE STEW

Fresh Vegetable Stew Recipe

Sunny, colorful and brimming with garden flavor, this easy stovetop dish from the United Fresh Fruit and Vegetable Assn. stirs in several different squashes along with other favorite veggies.

* 12 Servings
* Prep: 15 min. Cook: 20 min.

Ingredients

* 1 large onion, sliced
* 3 garlic cloves, minced
* 1 tablespoon olive oil
* 1 pound yellow squash, cut into 1/2-inch cubes
* 1 pound pattypan squash, cut into 1/2-inch cubes
* 2 medium tomatoes, peeled and chopped
* 3/4 pound fresh green beans, cut into 1-in pieces
* 1-1/4 cups fresh sweet corn
* 1 teaspoon salt
* 1/4 teaspoon pepper

Directions

* In a large skillet, saute onion and garlic in oil until tender. Add squash, tomatoes and beans. Reduce heat; cover and simmer 15 minutes or until squash is tender. Add corn, salt and pepper. Cook for 3 minutes or until corn is tender. 

Yield: 12 servings.

Nutritional Analysis:
One serving (prepared without added salt) equals 

59 calories,
2 g fat (0 saturated fat),
0 cholesterol,
184 mg sodium,
11 g carbohydrate,
0 fiber,
2 g protein. 

Diabetic Exchanges:
2 vegetable.

CABBAGE PATCH STEW

Cabbage Patch Stew Recipe

"On a chilly day, a hearty helping of this recipe is a welcome treat when you come home in the evening," 

* 14 Servings
* Prep: 20 min. Cook: 1 hour

Ingredients

* 1-1/2 pounds ground beef *ground turkey would lower the fat
* 4 celery ribs, chopped
* 1 medium onion, chopped
* 7 cups chopped cabbage
* 2 cans (16 ounces each) kidney beans, rinsed and drained
* 1 can (28 ounces) diced tomatoes, undrained
* 3 cups beef broth
* 1 can (15 ounces) tomato sauce
* 2 medium carrots, chopped
* 1/2 teaspoon sugar
* Pepper to taste

Directions

* In a large saucepan, cook the beef, celery and onion over medium heat until meat is no longer pink; drain. Add the remaining ingredients; bring to a boil. Reduce heat; cover and simmer for 1 hour or until cabbage and carrots are tender. 

Yield: 14 servings (3-1/2 quarts).

Nutrition Facts:
One 1-cup serving (prepared with lean ground beef,
no-salt-added tomato sauce and reduced-sodium broth) equals 

170 calories,
5 g fat (0 saturated fat),
18 mg cholesterol,
194 mg sodium,
16 g carbohydrate,
0 fiber,
15 g protein. 

Diabetic Exchanges:
1-1/2 meat,
1 starch.

BEEFY TOMATO SOUP

Beefy Tomato Soup Recipe

Ground beef and macaroni add heartiness to this soup 

* 8 Servings
* Prep/Total Time: 30 min.

Ingredients

* 1 pound ground beef * id do ground turkey
* 4 cups reduced-sodium tomato juice
* 3 cups water
* 3/4 cup uncooked elbow macaroni - optional
* 1 envelope onion soup mix
* 1/4 teaspoon chili powder

Directions

* In a large saucepan, cook beef over medium heat until no longer pink; drain. Add the remaining ingredients. Bring to a boil. Reduce heat; simmer, uncovered, for 15-20 minutes or until macaroni is tender. Yield: 8 servings.

Editor's Note: The cost per serving does not include optional ingredients such as garnishes. When there is a choice of two ingredients, the cost is figured with the first one listed.

Nutritional Analysis:

One 1-cup serving (prepared with lean ground beef,
reduced-sodium tomato juice and reduced-sodium onion soup mix) equals 

176 calories,
5 g fat (0 saturated fat),
21 mg cholesterol,
307 mg sodium,
16 g carbohydrate,
1 g fiber,
15 g protein. 

Diabetic Exchanges:
1-1/2 meat,
1 starch.

BEEF VEGETABLE STEW

Beef Vegetable Stew Recipe

* 16 Servings
* Prep: 30 min. Cook: 2-1/2 hours

Ingredients

* 2-1/2 pounds beef stew meat, cut into 1-inch cubes
* 2 large onions, chopped
* 2 garlic cloves, minced
* 1/2 cup water
* 1 reduced-sodium beef bouillon cube
* 3 cans (14-1/2 ounces each) reduced-sodium beef broth
* 4 potatoes, peeled and cubed
* 3 medium carrots, sliced
* 2 medium green peppers, cut into 1/2-inch pieces
* 2 celery ribs, sliced
* 3 cups cubed rutabaga
* 1-1/2 cups cubed parsnips
* 1-1/2 cups cubed turnips
* 3/4 teaspoon dried marjoram
* 1/2 teaspoon pepper
* 1/4 teaspoon dried savory
* 1/4 teaspoon hot pepper sauce
* 2 tablespoons cornstarch
* 3 tablespoons water

Directions

* In a Dutch oven, combine the beef, onions, garlic, 1/2 cup water, bouillon and enough of the broth to cover. Bring to a boil. Cover and simmer until meat is tender, about 2 hours. Add vegetables, seasonings and remaining broth. Simmer 30-45 minutes or until vegetables are tender. Combine cornstarch and water; gradually add to the boiling mixture. Cook and stir for 2 minutes. 

Yield: 16 servings.

Nutrition Facts:

One serving equals 

143 calories,
3 g fat (0 saturated fat),
21 mg cholesterol,
59 mg sodium,
13 g carbohydrate,
0 fiber,
15 g protein. 

Diabetic Exchanges:
2 vegetable,
1 lean meat,
1/2 starch.

CABBAGE SAUSAGE SOUP

Cabbage Sausage Soup Recipe

this hearty autumn soup featuring smoked sausage. "It's perfect for hurried cooks," 

* 8 Servings
* Prep: 30 min. Cook: 10 min.

Ingredients

* 4 cups chicken broth
* 1 small cabbage, chopped (about 10 cups)
* 1 medium onion, chopped
* 1/2 pound smoked sausage, halved lengthwise and sliced
* 1/2 cup all-purpose flour
* 1-1/2 teaspoons salt
* 1/4 teaspoon pepper
* 1 cup milk

Directions

* In a Dutch oven, bring broth, cabbage and onion to a boil. reduce heat; cover and simmer for 10-15 minutes or until cabbage is tender. Add sausage; heat through.
* In a bowl, combine the flour, salt and pepper. Gradually add milk, stirring until smooth. Gradually stir into soup. Bring to a boil; cook and stir for 2 minutes or until thickened. 

Yield: 8 servings (about 2 quarts).

Nutrition Facts: 1 serving (1 cup)
equals 

179 calories,
9 g fat (4 g saturated fat),
23 mg cholesterol,
1,264 mg sodium,
16 g carbohydrate,
3 g fiber,
9 g protein.

CHICKEN STEW

Chicken Stew Recipe

Try this satisfying stew with tender chicken and veggies in a creamy gravy. There are only a handful of ingredients, but it still delivers that old-fashioned flavor. Serve it with the grilled cheese, or with fresh from the oven biscuits.

* 4 Servings
* Prep/Total Time: 30 min.

Ingredients

* 1 pound boneless skinless chicken breasts, cut into 1-inch cubes
* 1 tablespoon olive oil
* 1 package (16 ounces) frozen vegetables for stew
* 1 jar (12 ounces) chicken gravy
* 1/2 teaspoon dried thyme
* 1/4 teaspoon rubbed sage
* 1/4 teaspoon pepper

Directions

* In a large saucepan, brown chicken in oil over medium heat for 4-6 minutes or until chicken juices run clear. Drain if necessary.
* Stir in the remaining ingredients. Bring to a boil. Reduce heat; cover and simmer for 15 minutes or until vegetables are tender.

Yield: 4 servings.

Nutrition Facts:
1 cup (prepared with fat-free gravy) equals
240 calories,
6 g fat (1 g saturated fat),
70 mg cholesterol,
574 mg sodium,
19 g carbohydrate,
1 g fiber,
26 g protein.

Diabetic Exchanges:
3 very lean meat,
1 starch,
1 vegetable.