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 |
Directions - Peel onions and cut into ½ inch thick wedges.
- Peel the sweet potato, carrots, squash, and parsnips; cut into ¾ inch pieces.
- Peel and mince or press garlic.
- Rinse bell pepper; stem, seed, and cut into ½ inch strips.
- Cook onions, sweet potato, carrots, squash, parsnips, garlic, and 1 cup of broth in a covered pan for 10 minutes, stirring occasionally.
- 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.
- Return to a boil, and then reduce heat. Simmer covered until vegetables are tender when pierced, about 12 to 15 minutes.
- If stew sticks to pan or gets thicker than desired, add more broth as needed.
- Add peas and stir occasionally until hot, about 2 minutes. Add salt and pepper to taste.
- Ladle into soup bowls, and garnish with cilantro or sliced green onions.
Diabetic Exchange
Fruit: 0; Vegetables: 3; Meat: 0; Milk: 0; Fat: 0; Carbs: 1; Other: 0
Diabetic 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. |