Country Captain Stew

[Guest guest]

Country Captain Stew

6 servings—Egg- & Dairy-free

 

 

1 large green bell pepper, cut into strips

14- to 16-oz. can diced tomatoes, undrained

1 to 2 tsp. good-quality curry powder or garam masala

1 tsp. minced fresh ginger

1/2 cup raisins

1/3 cup chopped fresh cilantro or parsley

1/2 tsp. coarse (kosher) salt

Plain low-fat soy or regular yogurt for serving

(optional)

3 medium apples (any all-purpose variety), peeled,

cored and diced

1 lb. firm tofu

1 Tbs. vegetable oil

1 1/2 cups chopped onions

3 to 4 medium cloves garlic, minced

3 medium all-purpose potatoes, cut into 1/2-inch cubes

 

Preheat oven to 350°F. Lightly oil nonstick baking

sheet. Drain tofu and cut into 1/2-inch-thick slices;

blot between clean tea towels or paper towels. Cut

into 1/2-inch cubes then place on prepared baking

sheet in single layer. Bake 15 minutes. Stir carefully

then continue to bake until tofu is golden on most

sides, stirring every 5 minutes, about 20 minutes.

 

Meanwhile, in very large, deep saucepan, heat oil over

medium heat. Add onions and garlic and cook, stirring

occasionally, until golden, 10 to 12 minutes.

 

Add potatoes, apples, bell pepper, tomatoes (with

liquid), curry powder, ginger and 2 cups water.

Increase heat to high and bring to a boil. Reduce heat

to low, cover and simmer until potatoes are tender,

about 20 minutes.

 

Stir in baked tofu, raisins, cilantro and salt and

simmer uncovered, stirring occasionally, until flavors

have blended, 10 to 15 minutes. Serve hot, topped with

yogurt if desired.

 

PER serving: 290 CAL; 8 G PROT; 5 G TOTAL FAT (0 SAT.

FAT); 60 G CARB.; 0 MG CHOL; 147 MG SOD.; 6 G FIBER

 

 

 

 

 

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