linda's summer stew with veg

[Guest guest]

possible repeat!

I can't tell. A search for " mccartney " in the archive didn't turn up anything

when I tried -- except the ones from PETA I posted a few months ago. I know I

formatted this long ago tho...

 

 

* Exported from MasterCook *

 

Summer Stew with Vegetables

 

Recipe By :Linda McCartney's Kitchen by Linda McCartney

Serving Size : 4 Preparation Time :0:45

Categories : Soups Stews

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 large onion -- sliced

1 clove -- sliced

2 tablespoons olive oil -- or less

3 ounces turnip -- cubed

6 ounces baby carrots -- sliced

(about 1-1/2-cups)

6 ounces new potatoes -- washed and diced

(about 1-1/4-cups)

6 ounces cauliflower florets

(about 2-cups)

8 ounces zucchini -- sliced

(about 2-cups)

2 1/2 cups vegetable stock -- full-flavored

2 tablespoons cornstarch -- heaping

3 tablespoons water

16 ounces canned tomatoes -- crushed with juice

3 tablespoons chopped fresh parsley

fresh herbs -- to taste

salt and pepper

OPTIONAL:

vegetable cooking spray -- (or up to 3-tbs oil)

1/2 pound vegetarian steak -- chunks

 

Pantry and preps: Cut one young turnip (2 to 3 ounces). Get young zucchini and

slice them lengthwise. Dissolve cornstarch in water. HERBS: thyme, tarragon or

a mixture. Veg Steak: wheat gluten or Seitan; or similar product that resembles

beef-cubes when browned; or use beans.

 

In large pan, soften onion and garlic in oil, covered, over low heat. Then add

the vegetables and brown 5-6 minutes, stirring and turning. Gradually add stock,

stirring and bring to a foil, then stir in the cornstarch and water mixture.

Add the tomatoes with their juice and stir well. Add the herbs, plus any spices

you like. Season with the salt and pepper. Turn the heat down and cover the pan

tightly. Simmer gently about 20 to 25 minutes. Stir occasionally and add a

little water if needed.

 

Meanwhile, brown the seitan cubes in a skillet. Takes about 3 minutes to brown

1/2-inch chunks. Add to the stew, gently, and simmer 10 minutes. Serve.

 

PAT'S NOTE: Skip the seitan and add red kidney beans.

 

342 cals: 29% fat (11.2g); 20.8% protein (18.1g); 50.3% carbs.

 

- - - - - - - - - - - - - - - - - - -

 

Per Serving (excluding unknown items): 277 Calories; 10g Fat (31.2% calories

from fat); 8g Protein; 42g Carbohydrate; 7g Dietary Fiber; 2mg Cholesterol;

1234mg Sodium. Exchanges: 2 Grain(Starch); 2 1/2 Vegetable; 2 Fat.

 

NOTES : A satisfying stew for people who don't want to eat meat but still like

it's texture. You can, of course, vary the vegetables. For a more exotic

combination, try okra, broccoli, green beans, eggplant and bell peppers. You can

vary the spicing too. Add mace or chili powder, for example.

 

Nutr. Assoc. : 32814 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

 

..

=^..^= PatH (Pat Hanneman)

KitPatH recipes, MC, links: http://home.earthlink.net/~kitpath/

CD How-To <http://community.sierra.com/WebX?14@@.eece5ae>