Indian Summer Stew - 20g Carbs, 4g Fiber
From: www.diabetesselfmanagement.com
From: This recipe was developed by Nancy Cooper, a Contributing Editor
of Diabetes Self-Management. Nancy is a Diabetes Nutrition Specialist
at the International Diabetes Center in Minneapolis, Minnesota.
Preparation time: 15 min
Cooking time: 50 min
6 new red potatoes (about 3/4 lb)
2 Tbsp olive oil
2 cloves garlic, minced
2 medium onions, chopped
1/2 tsp chili powder
1 tsp cumin
1 tsp thyme
1 tsp basil
1 tsp oregano
1 small eggplant, chopped into bite-size chunks
3 medium tomatoes, chopped
2 green bell peppers, sliced into strips
1/2 lb green beans, trimmed and cut into bite-size pieces
2 yellow squash, sliced
4 Tbsp tomato paste
2 cups corn
2 tsp caraway seeds
1/2 tsp black pepper
In a medium saucepan, boil unpeeled potatoes in water until tender, about
15 minutes. Drain and set aside. In a large soup pot or kettle, heat oil
over medium-high heat. Add garlic and saute 1 minute. Add onions, chili
powder, cumin, thyme, basil, and oregano. Stir. Add eggplant and tomatoes; simmer 10 minutes. Add pepper strips and green beans; simmer 10 minutes.
Cut potatoes into bite-size pieces and add to pot. Add squash, tomato
paste, corn, caraway seeds, and pepper. Stir well and cook over low heat
10 to 15 minutes longer until vegetables are tender but not mushy. Serve
hot.
(Serving note: 2 to 3 cups of cooked diced chicken or turkey may be added during the last 10 to 15 minutes of cooking time, if desired. Nutrition analysis does not include the added poultry.)
Yield: about 12 cups
Serving size: 1 cup
Nutrition per Serving:
105 Calories, 3g Fat, <1g Saturated Fat, 3g Protein, 25mg Sodium,
20g Carbs, 4g Fiber
Exchanges per serving: 1 starch, 1 vegetable
Carbohydrate choices: 0
