Chef's Special Vegetable Stew
|Squash||1 Pound, peeled and deseeded then diced|
|Olive oil||1 Teaspoon|
|Parsnip||1 , peeled and diced|
|Carrots||2 , peeled and diced|
|Garlic||3 Clove (15 gm), minced|
|Tomatoes||1 Can (10 oz), drained|
|Chicken broth||2 Cup (32 tbs)|
|Chickpeas||1 Can (10 oz), drained|
|Cayenne pepper||1⁄4 Teaspoon|
|Stevia||1 Teaspoon (1 Truvia Packet)|
|Cilantro||1⁄4 Cup (4 tbs), chopped|
|Sweet paprika||1⁄2 Teaspoon|
Start out by peeling your vegetables making sure to deseed the squash. Dice up your vegetables into bite size pieces.
Spray down a baking sheet with olive oil spray. Toss in your carrots, parsnips and squash and spray down tih olive oil. Pop your vegetables into a 400 degree F oven for about 20 minutes.
In a dry pan heat up your coriander, cumin and paprika. This will help bring out the flavors and oils of the seasoning. Once the seasoning has toasted up a bit transfer it out of the pan and set aside.
Spray the pan down with olive oil and add in your diced onions and also your garlic. Once the onions start to caramelize add in your roasted vegetables, your can of drained tomatoes, chicken broth and the rest of your seasoning minus the cilantro.
Once your stew has come to a boil reduce the heat, add a packet of Truvia and allow to simmer covered for about 10 minutes. Then you can toss in your cilantro and allow your stew to simmer uncovered for about another 10 minutes
Calories 263 Calories from Fat 38
% Daily Value*
Total Fat 5 g6.9%
Saturated Fat 0.54 g2.7%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 303 mg12.6%
Total Carbohydrates 47 g15.5%
Dietary Fiber 12.6 g50.4%
Sugars 13.1 g
Protein 12 g24.9%
Vitamin A 82.6% Vitamin C 51.9%
Calcium 11.7% Iron 26.9%
*Based on a 2000 Calorie diet