Rec; Vegetarian, Low-Fat Beefless Stew (high fiber)

[Guest guest]

Vegetarian, Low-Fat " Beefless " Stew (high fiber)

 

1 cup dry " beef " -style textured vegetable protein chunks

7/8 cup boiling water

1 teaspoon lemon juice

1 medium onion, chopped

1 clove garlic, minced

1 tablespoon, oil

4 cups, water

1 can tomatoes, (14-oz)

1 teaspoon veggie worcestershire sauce

2 small bay leaves

2 teaspoons, salt

1/2 teaspoon, pepper

1 pinch ground allspice

1 vegetable bouillon cube

1 teaspoon sugar

6 carrots, chopped

3 potatoes, cut into bite-sized pieces

1 package frozen peas, (1o-oz)

2 tablespoons cornstarch, dissolved in a small amount of water

 

Reconstitute the beef-style chunks in the boiling water and lemon

juice. Let stand for 5 to 10 minutes. Brown the onion and garlic in the

oil, add the chunks, and continue browning. Add 4 cups water, the

tomatoes, Worcestershire sauce, bay leaves, salt, pepper, allspice,

bouillon cube, and sugar, and simmer for one hour. Add the carrots,

potatoes, and peas. Cook another 30 minutes. Thicken with the cornstarch.

Makes 6 servings.

Calories...217...Fat...2 g...Carbs...38 g...Sodium...760 mg...Fiber...8 g.

[Guest guest]

Do you happen to have the protein count per serving?

 

Margaret

[Guest guest]

I'm sorry Margaret I don't have the protein count.

 

Dancer^

 

 

>Do you happen to have the protein count per serving?

>

>Margaret

>

>

>

>contact owner: -owner

>Mail list:

>Delivered-mailing list

>List-Un: -

>

>no flaming arguing or denigration of others allowed

>contact owner with complaints regarding posting/list

>or anything else. Thank you.

>please share/comment/inform and mostly enjoy this list

>

>

>