Caribbean Vegetable Stew

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Nature

 

Caribbean Vegetable Stew

Makes 8 servings

 

 

 

3 slices of Morning Star Strips

1 small onion, chopped

2 cans (16 oz. each) diced tomatoes

1 tsp. dried thyme

1/2 tsp. salt

1 tsp. hot pepper sauce

1 box (10 oz.) frozen baby lima beans

1 box (10 oz.) frozen corn kernels

1 box (10 oz.) frozen whole green beans

1 box (10 oz.) frozen cut okra

1 large sweet potato, pared and cut into cubes

 

 

1. In large saucepan, over medium-high heat, cook bacon until crisp

and brown. Remove and set aside; crumble when cool. Add onion to drippings

in saucepan and cook until onion is softened, about 3 minutes, then add

tomatoes, thyme, salt and hot pepper sauce.

 

2. Bring to a boil over medium heat, then add vegetables. Reduce heat

and simmer 30 minutes, or until sweet potatoes are barely cooked through.

Remove from heat and stir in crumbled bacon.

 

3. Cool slightly, then place in round container. Apply seal with

rocker vent in closed position. Freeze up to 2 months or refrigerate up to 3

days.

 

4. To serve from freezer, rock vent to open. Defrost (30% power) about

23-28 minutes, until mixture is just stirrable at edges; stir. Re-apply seal

with vent open and heat on Medium-High (70% power) 22-28 minutes, stirring

once or twice until stew is heated through. From refrigerator, rock vent to

open. Microwave on Medium High (70% power) 18-22 minutes, stirring once or

twice, until stew is heated through.

 

 

Per serving: 259 cal.; 10 g. pro.; 6 g. fat; 46 g. carb.; 420 mg.

sodium

 

 

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