Post by JJ Judkins on Aug 24, 2012 15:27:20 GMT -6
* Exported from MasterCook *
Diabetic Friendly-HEARTY VEGETABLE STEW
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Soups/ Stews/ Chowders Vegetables
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Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 tablespoons extra-virgin olive oil
3 carrots -- thinly sliced
3 celery stalks -- thinly sliced
1 medium yellow onion -- diced medium
coarse salt and ground pepper
1 tablespoon tomato paste
1 can whole peeled tomatoes -- (28 ounces)
1 bunch kale -- stems removed, leaves torn into bite-size pieces
1 can cannellini beans -- (15.5 ounces) rinsed and drained
2 sprigs thyme
l In a large Dutch oven or other heavy pot, heat oil over medium. Add
carrots. celery, and onion: season with salt and pepper. Cook. stirring
occasionally, until carrots soften, about 5 minutes.
2 Add tomato paste and cook, stirring, 30 seconds. Add tomatoes (reserving
juice) and cook, breaking them up with a wooden spoon, until lightly
browned, about 4 minutes. Add tomato juice,
kale, beans, thyme, and 2 cups water: bring to a boil. Reduce to a rapid
simmer and cook until slightly reduced, 15 minutes. Divide soup among four
bowls and serve. (To store, let cool completely, then refrigerate, in
airtight containers, up to 1 week.)
SERVES 4
per serv: 256 cal: 8 g fat (1 g sat fat); 8 g protein: 37 g carb: 9 g fiber
Everyday Food Sept. 2011
Diabetic Friendly-HEARTY VEGETABLE STEW
2 tablespoons extra-virgin olive oil
3 carrots, thinly sliced
3 celery stalks, thinly sliced
1 medium yellow onion, diced medium
coarse salt and ground pepper
1 tablespoon tomato paste
1 can (28 ounces) whole peeled tomatoes
1 bunch kale, stems removed, leaves torn into bite-size pieces
1 can (15.5 ounces) cannellini beans, rinsed and drained
2 sprigs thyme
l In a large Dutch oven or other heavy pot, heat oil over medium. Add
carrots. celery, and onion: season with salt and pepper. Cook. stirring
occasionally, until carrots soften, about 5 minutes.
2 Add tomato paste and cook, stirring, 30 seconds. Add tomatoes (reserving
juice) and cook, breaking them up with a wooden spoon, until lightly
browned, about 4 minutes. Add tomato juice,
kale, beans, thyme, and 2 cups water: bring to a boil. Reduce to a rapid
simmer and cook until slightly reduced, 15 minutes. Divide soup among four
bowls and serve. (To store, let cool completely, then refrigerate, in
airtight containers, up to 1 week.)
SERVES 4
per serv: 256 cal: 8 g fat (1 g sat fat); 8 g protein: 37 g carb: 9 g fiber
Everyday Food Sept. 2011
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 284 Calories; 8g Fat (23.2% calories from fat); 14g Protein; 43g Carbohydrate; 12g Dietary Fiber; 0mg Cholesterol; 95mg Sodium. Exchanges: 2 Grain(Starch); 1 Lean Meat; 2 Vegetable; 1 1/2 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0