vegi stew
by Becky Price on Monday, July 25, 2011 at 1:39pm
Chop enough vegetables based to equal the number of carb blocks you need for the meal. Use the Zone block guide. Cook them in a pot in order of the length they will take to cook: hard vegetables like onions, celery, garlic first, squash last. Stir fry first and then steam after you get too much. Add water to bottom if needed to prevent sticking. For example: Carrots first until beginning to soften, then celery until beginning to soften, then broccoli, asparagus, squash or Kale last, etc. Add chicken, canned beans, olive oil and sauce with the last vegetables, cover and finish cooking.
Example: 7 point meal
1 cups sliced carrots (1/2 in x 1/2 in. chunks) (1 blocks C)
1/2 cup black beans (drained) (2 blks C)
2 cups sliced celery or Kale (1 blk C)
2 cups zucchini or yellow squash (1 blk C)
1 cup Pace Picante sauce (2 blks C)
7 oz pre cooked chicken (blk P)
2 1/3 tsp olive oil (7 blk F)
salt and pepper to taste
substitutions: (1 blk C each)
3 Cups Broccoli
1 1/2 C onion chopped
2 C bell pepper
4 cups Cauliflower pieces
4 cups cabbage (shredded)
3 1/2 C Spinich
1 C Asparagus (12 spears)
Options for sauce:
1 jar spagetti sauce like Classico tomato and Basil
Green Chili Stew by Cookwell & Company
Picante sauce
You can also use seasoning without a sauce, like combined italian seasoning and use tomatoes in your stew just count the blocks.
To make a large amount cook the vegetables separately to just fork tender and put them in a crock pot. With the last of the vegetables and the meat I heated the sauce. Then I poured it over the veggies in the crock pot, stirred it, and heated it through. Be sure you don't over fill the crock pot. Last time I filled it too full and it ran out all over my table. If in doubt put a towel under the crock pot. Since all the veggies are cooked, you just need to warm it and keep it warm in the crock pot. Don't cook it all day or the veggies will turn to mush.
ReplyDelete