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.

CHICKEN VEGETABLE MEDLEY

Chicken Vegetable Medley Recipe

"This is a nice summer supper when fresh produce is abundant

* 6 Servings
* Prep: 35 min. Cook: 30 min.

Ingredients

* 6 boneless skinless chicken breast halves (4 ounces each)
* 4 tablespoons olive oil, divided
* 8 ounces fresh mushrooms, sliced
* 4 garlic cloves, minced
* 3 tomatoes, peeled, seeded and chopped
* 2 medium eggplant, peeled and diced
* 2 large green peppers, diced
* 2 medium zucchini, diced
* 1 large onion, diced
* 1 can (8 ounces) tomato sauce
* 1 bay leaf
* 1 teaspoon dried basil
* 1 teaspoon dried oregano
* 1/2 teaspoon dried marjoram
* 1/2 teaspoon dried thyme
* 1/2 teaspoon salt, optional
* 1/4 teaspoon pepper

Directions

* In a large skillet or Dutch oven over medium heat, brown chicken in 1 tablespoon of oil; set chicken aside. Add remaining oil to skillet; saute mushrooms, garlic, tomatoes, eggplant, green pepper, zucchini and onion for 10-15 minutes or until vegetables are tender. Add remaining ingredients; bring to a boil. Return chicken to skillet. Reduce heat; cover and simmer for 30-40 minutes or until chicken juices run clear. Remove bay leaf before serving. 

Yield: 6 servings.

Nutritional Analysis:
One serving (prepared with no-salt-added tomato sauce and without salt) equals 

298 calories,
13 g fat (0 saturated fat),
73 mg cholesterol,
88 mg sodium,
16 g carbohydrate,
0 fiber,
32 g protein. 

Diabetic Exchanges:
4 very lean meat,
1-1/2 fat,
1 starch.