Hearty Healthy Stew

Here´s a delicious healthy stew recipe, with lots of veggies. Enjoy!

Ingredients

2 teaspoons olive oil
3/4 pound lean boned leg of lamb or lean, boned chuck roast, cut into 1-inch cubes
1 cup chopped Vidalia or other sweet onion
1 cup chopped celery
3/4 cup chopped carrot
3 garlic cloves, minced
1/2 cup dry red wine
1 1/2 cups cubed baking potato
1 cup chopped peeled rutabaga
1 cup chopped peeled turnip
1/2 teaspoon salt
7 (10 1/2-ounce) cans low-salt chicken broth or 8 cups homemade chicken stock
2 bay leaves
1/2 cup chopped plum tomato
1/2 cup chopped zucchini
1/4 cup chopped fresh cilantro
1 teaspoon dried oregano
1 teaspoon ground cumin
1/4 teaspoon ground red pepper
1/4 teaspoon black pepper

Method

Heat oil in a large Dutch oven; add lamb, browning on all sides. Add onion, celery, carrot, and garlic; sauté 5 minutes. Add the wine, and cook 3 minutes, stirring frequently.

Add potato and next 5 ingredients (potato through bay leaves); bring to a boil. Reduce heat to medium; cook 1 hour and 20 minutes or until vegetables are tender. Add tomato and remaining ingredients; cook an additional 10 minutes. Discard bay leaves.

Yield: 4 servings (serving size: 2 cups)

NUTRITION PER SERVING
CALORIES 312(29% from fat); FAT 10.2g (sat 2.6g,mono 5.4g,poly 1.4g); PROTEIN 26.3g; CHOLESTEROL 54mg; CALCIUM 88mg; SODIUM 595mg; FIBER 4.6g; IRON 6.2mg; CARBOHYDRATE 30.7g

Source: Cooking Light, OCTOBER 1996

November 14, 2005 in Healthy Recipes | Permalink