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caribbean-stew-2 recipe

Date: Sun, 22 Mar 1998 20:58:47 -0800
From: Kathleen (schuller@ix.netcom.com)

This stew made a great dinner today.  I served it with homemade bread and
fresh cut up fruit.  We will have the leftover stew over brown rice
tomorrow.  This recipe was featured in March issue of Nutrition Action
Healthletter, but I also own the cookbook it comes from.  I substituted red
wine for the vegetable oil used in cooking the onions.

                     *  Exported from  MasterCook  *

                              Caribbean Stew (modified)

Recipe By     : Moosewood Restaurant Low-Fat Favorites
Serving Size  : 4    Preparation Time :1:00
Categories    : Soups & Stews                    Vegetables
                Today's Menu

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
   1      large         onion (about 2 cups) -- chopped
     1/2  teaspoon      salt
   2      teaspoons     red wine
     1/2  teaspoon      dried thyme
     1/2  teaspoon      ground allspice
   1                    minced fresh chile
                        seeds removed for a milder "hot"
   1      large         sweet potato (about 2 cups)
                        cut into medium chunks
   2      cups          water or vegetable stock
   2      small         zucchini (about 2 cups)
                        cut into 1-inch chunks
   1 1/2  cups          tomatoes, canned -- undrained
                        coarsely chopped
   4      cups          loosely packed shredded kale
   1      tablespoon    fresh lemon or lemon juice
   2      tablespoons   finely chopped fresh cilantro -- up to 4
                        salt to taste

Sprinkle the onions with the salt. In a covered soup pot, saute the onions
in the wine for about 7 minutes, stirring occasionally. Add the thyme,
allspice, and chile and continue to cook for another 1 or 2 minutes. Stir
in the sweet potatoes and the water or stock and simmer, covered, for about
5 minutes. Add the zucchini and the tomatoes with their juice and simmer 10
to 15 minutes more, until all of the vegetables are barely tender. Add the
kale and cook another 5 to 10 minutes. Stir in the lemon or lime juice,
cilantro, and salt to taste. Serves 4.

PER SERVING (recipe made using water and 1/4 tsp salt) Calories: 150
Sodium: 320 mg Total Fat 2 grams (12% of calories) Cholesterol: 0 mg Fiber
6 grams Carbohydrate 28 grams

kwvegan vegan