3 Simple stew recipes
MEDITERRANEAN VEGETABLE RAGOUT
Serve over polenta or couscous.
Only 25¢ for 5 months
MEDITERRANEAN VEGETABLE RAGOUT
Serve over polenta or couscous.
1 tablespoon olive oil
1 cup chopped onion
5 cloves garlic, chopped
1⁄2 teaspoon oregano
1⁄2 teaspoon smoked paprika
1⁄2 teaspoon ground cumin
1⁄4 teaspoon ground coriander
1 red bell pepper, cut in 1-inch pieces
1 green bell pepper, cut in 1-inch pieces
1 1⁄2 pound eggplant, peeled and cut in 1-inch pieces
1⁄2 teaspoon salt
1⁄4 teaspoon black pepper
2 (14.5-ounce) cans diced tomato
8 ounces zucchini, cut in 1-inch pieces
8 ounces yellow squash, cut in 1-inch pieces
10 ounces baby spinach
2 (15-ounce) cans low-sodium chickpeas, drained and rinsed
1. Heat the oil in a Dutch oven or soup pot over medium high. Add the onion and garlic; cook, stirring 30 seconds. Add the oregano, smoked paprika, cumin, coriander and red and green peppers and cook, stirring often, 3 minutes. Add the eggplant, salt and pepper and cook, stirring, until it no longer looks raw, about 4 to 5 minutes. Add the tomatoes, zucchini and yellow squash, cover and simmer 30 minutes.
2. Working in batches, add the spinach, stirring until wilted. Stir in the chickpeas and cook 2 minutes to heat through. Season to taste with additional salt and pepper. Makes 4 servings.
Nutritional analysis for each serving: 262 calories, 12 g protein, 44 g carbohydrates, 12 g fiber, 4 g fat, 0 g saturated fat, 577 mg sodium
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CLASSIC BEEF STEW
3 tablespoons all-purpose flour
1⁄2 teaspoon salt
1⁄4 teaspoon black pepper
1⁄4 teaspoon dried crushed rosemary
1 pound lean beef stew meat, cut in 1-inch pieces
2 tablespoons olive oil, divided
1 cup chopped onion
1⁄2 teaspoon dried thyme
8 ounces sliced mushrooms
1⁄2 cup red wine
1 cup low-sodium beef broth
8 ounces baking potato, peeled and cut in 1-inch pieces
4 medium carrots, sliced
1. Combine the flour, salt, pepper and rosemary in a bowl; toss with beef until it is evenly coated.
2. Heat 1 tablespoon of the oil in a Dutch oven over medium heat. Add the onion and cook, stirring, 3 minutes until somewhat softened. Add the thyme and mushrooms and cook, stirring often, until they are lightly browned, about 4 minutes. Transfer the mixture to a bowl.
3. Heat the remaining 1 tablespoon oil in the skillet; add the beef and cook, turning occasionally, until the beef is browned, about 6 to 7 minutes. Transfer to bowl with mushrooms.
4. Add the wine to the pan and stir, scraping up bits from the bottom; bring to a boil. Add broth, reduce to a gentle simmer, and stir in potatoes, carrots and beef mixture. Simmer, uncovered, until beef is tender and liquid is thickened, about 1 hour. Makes 4 servings.
Nutritional analysis for each serving: 295 calories, 24 g protein, 26 g carbohydrates, 4 g fiber, 11 g fat, 2 g saturated fat, 497 mg sodium
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QUICK CHICKEN PAPRIKASH
1 pound boneless, skinless chicken thighs cut in 1-inch pieces
1⁄2 teaspoon salt
1⁄4 teaspoon black pepper
1 tablespoon canola oil
1 tablespoon butter
1 clove garlic, minced
2 ribs celery, chopped
2 carrots, chopped
1 cup chopped onion
3 tablespoons all-purpose flour
1 tablespoon paprika
1 1⁄2 cups lower-sodium chicken broth
1⁄2 cup white wine
1⁄2 cup lite sour cream
1. Season the chicken with the salt and pepper.
2. Heat the oil in a large nonstick skillet over medium high. Add the chicken and cook, turning once, until browned, about 5 minutes. Transfer to a plate.
3. Melt the butter in the skillet; add the garlic, celery, carrots and onion and cook, stirring occasionally, until somewhat softened, about 5 minutes. Sprinkle with the flour and cook, stirring, until the flour is no longer visible; stir in the paprika. Add the broth and wine; bring to a boil, scraping up any bits on the bottom of the pan. Add the chicken, reduce to a simmer and cook uncovered, until vegetables are tender and chicken is cooked through, about 6 to 7 minutes. Remove from the heat and stir in the sour cream. Makes 4 servings.
Nutritional analysis for each serving: 315 calories, 22 g protein, 18 g carbohydrates, 3 g fiber, 15 g fat, 5 g saturated fat, 446 mg sodium
TIP: Stews freeze well and all may be easily reheated in the microwave or on the stove.