Spicy Cauliflower Stew - 34.1g Carbs, 7.6g Fiber, 7.8g Sugar
From: www.peakmarket.com
1 Tbsp olive oil
3 Tbsp fresh ginger, minced
3 cloves garlic, minced
2 carrots, cut into large pieces
1 medium cauliflower, cut into florets
3/4 lb red potatoes, cut into chunks
1 cup low sodium vegetable OR chicken broth
2 tsp Dijon mustard
6 cups spinach, coarsely shredded
2 oz feta cheese, crumbled
3/4 tsp salt
1/2 cup plain yogurt
2 Tbsp flour
In a large saucepan, heat oil until hot over medium heat. Add ginger and garlic and cook, stirring frequently, until garlic is softened, about 4 minutes. Add carrots, cauliflower and potatoes. Cook, stirring frequently until carrots are lightly browned, about 5 minutes.
Stir in broth and mustard and bring to a boil. Reduce to simmer, cover, and cook until vegetables are tender, about 15 minutes. Stir in spinach, cheese and salt. Cook, uncovered, just until spinach has wilted, about 4 minutes.
In a small bowl, stir yogurt and flour together. Stir yogurt mixture into vegetable mixture and cook, stirring constantly, until mixture is slightly thickened, about 1 minute longer.
Nutrition From: www.caloriecount.about.com
Serves: 4
Serving Size: 417 g (417 g = 14.70 oz // 14.70 oz = 1.83 cups)
Nutrition per Serving: 241 Calories, 70 Calories from Fat, 7.8g Total Fat, 2.9g Saturated Fat, 0g Trans Fat, 13mg Cholesterol, 932mg Sodium, 34.1g Total Carbs, 7.6g Dietary Fiber, 7.8g Sugars, 12.5g Protein -- Vitamin A 188% - Vitamin C 149% - Calcium 20% - Iron 20%
Nutrition Grade: A
Good points:
Low in cholesterol
High in dietary fiber
Very high in manganese
High in phosphorus
High in potassium
Very high in vitamin A
High in vitamin B6
High in vitamin B12
Very high in vitamin C
Bad points:
High in sodium
Omitting the "3/4 tsp salt"!
Serves: 4
Serving Size:416 g
Nutrition per Serving: 241 Calories, 70 Calories from Fat, 7.8g Total Fat, 2.9g Saturated Fat, 0g Trans Fat, 13mg Cholesterol, 494mg Sodium, 34.1g Total Carbs, 7.6g Dietary Fiber, 7.8g Sugars, 12.5g Protein -- Vitamin A 188% - Vitamin C 149% - Calcium 20% - Iron 20%
Nutrition Grade: A
Good points:
Low in cholesterol
High in dietary fiber
Very high in manganese
High in phosphorus
High in potassium
Very high in vitamin A
High in vitamin B6
High in vitamin B12
Very high in vitamin C
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