Facebook Twitter LinkedIn

Potato and Vegetable Stew

Equally good hot or cold, this stew is a good choice for a summer picnic and it's even better the second day. 

Makes:  8 servings

1        large chopped onion
3       cloves garlic, minced
1       28-ounce can (3½ cups) Italian style stewed tomatoes
1       large green pepper, seeded and cut into chunks
6       small white potatoes, unpeeled and cut into 1-inch pieces
1       teaspoon dried basil
1       teaspoon dried oregano
2       teaspoons mixed Italian herbs
1/4    teaspoon salt
2      cups frozen peas and carrots
Nonfat cooking spray

Saute onion and garlic in a large kettle which has been sprayed with a nonfat cooking spray.  Add all remaining ingredients except peas and carrots.  Bring to a boil, cover, reduce heat and continue cooking about 20 minutes or until potatoes are just tender.  Add peas and carrots and continue cooking about 5 minutes or until stew is heated thoroughly.

Nutrient Analysis: 1 1/4 cup serving; 93 Calories, 3 g Protein, 22 g Carbohydrate, 0g Fat, 0 mg Cholesterol, 200 mg Sodium, 2 g Fiber. 

Exchanges: 1 vegetable, 1 starch or 1-1/2 Carb Choices