Diabetic Stew Recipes
Microwave Mexican Vegetable Stew Recipe
Ingredients:
2.00 md Onions, about 1/2 lb., peel
1.00 sm Eggplant, about 1/2 lb., cu
1.00 md Zucchini, about 1/4 lb., cu
1.00 md Yellow summer squash, about
11.00 md Red bell pepper, about 5 o
1.00 tb Seeded and minced fresh jal
2.00 ts Olive oil
2.00 sm Tomatoes, about 6 oz., seed
0.50 ts Crushed dried oregano
0.25 ts Ground cumin
0.13 ts Freshly ground pepper or to
1.00 tb Tomato paste
0.25 ts Salt - optional
3.00 tb Chopped fresh cilantro (fre
Preparation:
SOURCE: The Joslin Diabetes Gourmet Cookbook by
Bonnie Sanders Polin, Ph. D., and Frances Townder
Giedt, copyright 1993, ISBN #0-553-08760-6.. Formatted
into MM by Ursula R. Taylor.
A quick and easy microwave recipe that uses the
abundant squash and tomatoes that issue from a late
summer garden.
In a large deep microwave-size casserole, place
onions, eggplant, zucchini, summer squash, red bell
pepper, and jalapeno. Drizzle with olive oil; stir to
distribute oil.
Cover and microwave on HIGH for 10 minutes, stirring
twice during cooking. Remove cover and stir in
tomatoes, oregano, cumin, pepper, and tomato paste.
Microwave, uncovered, on HIGH, for 12 to 15 minutes,
until vegetables are tender. Stir in salt and
cilantro. Let sit for at least 30 minutes before
serving to allow flavors to blend.
Makes 8 servings.
Per 1/2 cup serving: calories - 45, protein - 1 g,
carbohydrate - 8 g, fat - 1 g, calories from fat -
20%, dietary fiber - 1 g, cholesterol - 0 mg, sodium -
88 mg, potassium - 280 mg. Joslin Exchanges: 1
vegetable.
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Preparation Time: 0:00
Serves: 8
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Microwave Mexican Vegetable Stew Recipe provided for you by InformationAboutDiabetes.com
