Autumn has officially started and a lot of people are starting to think about soups, stews and chilies for a warming meal. Rather than get hung up on definitions let us just say that these meals are delicious. I often make these dishes in my crockpot which makes it easy to throw something together in the morning and have a delicious meal at dinner time. Here are some of my favorite recipes for soups, stews, and chilies.
Baby It's Cold Outside Soup
Serving Size: 8
Amount Measure Ingredient -- Preparation Method
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8 ounces no salt added tomato sauce
8¼ ounces beets, low sodium -- sliced and drained
16 ounces baked beans
6½ ounces mushroom stems and pieces -- sliced and drained
14½ ounces low sodium canned green beans -- and potatoes, drained
14½ ounces low sodium tomatoes, canned -- with onions and garlic, drained
8¼ ounces low sodium canned corn -- creamed
6 ounces no salt added tomato paste
1 teaspoon dried onion flakes
¼ teaspoon garlic -- dried
¼ teaspoon crushed red pepper
1 tablespoon low sodium Worcestershire sauce
2 cups low sodium chicken or vegetable broth
Put everything in a large saucepan or Dutch oven. Heat to boiling. Reduce heat to low.
Simmer for 15 minutes.
Per Serving: 147 Calories; 1g Fat (4.1% calories from fat); 9g Protein; 31g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 419mg Sodium. Exchanges: 1 Grain (Starch); ½ Lean Meat; ½ Vegetable; 0 Other Carbohydrates.
Chili Soup
Serving Size: 10
Amount Measure Ingredient -- Preparation Method
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14½ ounces no salt added stewed tomatoes -- drained and diced
32 ounces low sodium beef broth
1 small onion -- diced small
16 ounces fat-free refried beans
16 ounces low sodium kidney beans, canned -- drained and rinsed
1 tablespoon chili powder
½ teaspoon cumin powder
½ teaspoon dried oregano
1 pound extra lean ground beef
8 ounces no salt added tomato sauce
1 tablespoon low sodium Worcestershire sauce
4 ounces diced green chilies
1 teaspoon seasoned salt
½ teaspoon seasoned pepper
½ teaspoon marjoram
½ teaspoon thyme
1 tablespoon balsamic vinegar
6 ounces no salt added tomato paste
Brown the ground beef in a saucepan. Drain fat.
Add rest of ingredients and heat to boiling.
Reduce heat and simmer for 30 minutes.
You can put everything in a crockpot and cook on LOW for 6 to 8 hours or HIGH 3 to 4 hours. You don't have to brown the meat first.
Per Serving: 242 Calories; 8g Fat (30.2% calories from fat); 18g Protein; 25g Carbohydrate; 6g Dietary Fiber; 31mg Cholesterol; 405mg Sodium. Exchanges: 1 Grain (Starch); 2 Lean Meat; 1½ Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates.
Cream of Potato Soup
Serving Size: 6
Amount Measure Ingredient -- Preparation Method
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1 medium onion -- diced
2 cloves garlic -- minced
5 medium Yukon Gold potatoes -- peeled and diced
1 tablespoon butter
1 tablespoon olive oil
14 ounces fat-free chicken broth
½ cup sherry
½ teaspoon salt
½ teaspoon white pepper
1 tablespoon Dijon mustard
½ ounce chives -- optional
½ cup fat-free evaporated milk
½ cup fat-free sour cream
Put the potatoes in boiling water and cook 20 minutes or until tender. Drain.
Melt butter in Dutch oven or soup pot along with the olive oil. Add onions and garlic. Cook until onions start to caramelize.
Add sherry to onion mixture, stirring to deglaze the pan. Add chicken stock, salt, pepper, Dijon mustard and potatoes. Heat to boiling. Reduce heat and simmer for 10 minutes.
Remove the pan from heat and puree the mixture until smooth. Add the milk and sour cream and mix thoroughly. Top with snipped chives if desired.
Per Serving: 168 Calories; 4g Fat (24.9% calories from fat); 8g Protein; 21g Carbohydrate; 1g Dietary Fiber; 8mg Cholesterol; 411mg Sodium. Exchanges: 0 Grain (Starch); ½ Lean Meat; ½ Vegetable; 0 Non-Fat Milk; 1 Fat; ½ Other Carbohydrates.
Crockpot Chili Con Carne
Serving Size: 8
Amount Measure Ingredient -- Preparation Method
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1 pound ground beef, extra lean
1 medium onion -- diced
2 cloves garlic -- minced
32 ounces low sodium kidney beans, canned -- drained
14½ ounces tomatoes, Tex-Mex style -- drained
4 ounces green chilies -- drained
½ teaspoon salt
2 tablespoons chili powder
1 tablespoon low sodium Worcestershire sauce
1 teaspoon dried oregano
½ teaspoon cumin
8 ounces no salt added tomato sauce
1 cup red wine
In crockpot, combine meat with the rest of the ingredients. Cover and cook on high 3 to 4 hours.
Per Serving: 298 Calories; 10g Fat (33.6% calories from fat); 19g Protein; 28g Carbohydrate; 10g Dietary Fiber; 39mg Cholesterol; 534mg Sodium. Exchanges: 1 Grain (Starch); 2 Lean Meat; 1 Vegetable; 1 Fat; 0 Other Carbohydrates.
Crockpot Hearty Split Pea Soup with Ham Soup
Serving Size: 10
Amount Measure Ingredient -- Preparation Method
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16 ounces split peas
1 pound Yukon Gold potatoes -- diced
1 cup celery -- sliced
1 cup carrot slices
2 cloves garlic -- minced fine
8 ounces ham cubes -- divided
1 small sweet onion -- minced
5 cups low sodium chicken broth
1 cup sweet sherry
1 teaspoon seasoned salt
½ teaspoon seasoned pepper
1 teaspoon allspice
1 teaspoon dried basil
1 teaspoon dried thyme
1 teaspoon dried marjoram
1 tablespoon low sodium Worcestershire sauce
Put the peas in the bottom of the crockpot. Add potatoes, carrots, celery, onion, ham, and garlic in that order.
Sprinkle the salt, pepper, allspice, basil, thyme, and marjoram evenly over vegetables. Add Worcestershire sauce.
Pour sherry and three cups of the chicken broth. Cover.
Cook on LOW for five hours or cook on HIGH for two hours.
Add remaining two cups of chicken broth and stir to combine.
Cook on LOW for an additional three to five hours or HIGH for an additional two hours.
Per Serving: 306 Calories; 3g Fat (9.6% calories from fat); 22g Protein; 42g Carbohydrate; 13g Dietary Fiber; 13mg Cholesterol; 729mg Sodium. Exchanges: 2 Grain (Starch); 2 Lean Meat; ½ Vegetable; 0 Fat; 0 Other Carbohydrates.
Golden Cream of Tomato Soup
Serving Size: 8
Amount Measure Ingredient -- Preparation Method
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1 small sweet onion -- diced
2 cloves garlic -- minced
½ cup carrot -- finely diced
½ cup celery -- finely diced
1 tablespoon butter
1 tablespoon olive oil
56 ounces low sodium tomatoes, canned -- drained and chopped
14 ounces fat-free chicken broth
6 ounces no salt added tomato paste
8 ounces no salt added tomato sauce
12 ounces fat-free evaporated milk
1 tablespoon low sodium Worcestershire sauce
½ teaspoon marjoram
½ teaspoon tarragon
½ teaspoon oregano
½ teaspoon basil
½ teaspoon salt
¼ teaspoon paprika
¼ teaspoon cloves, ground
¼ teaspoon black pepper
2 whole bay leaves
Melt butter with the olive oil in a large saucepan or Dutch oven over medium heat.
Add carrots, celery, onion and garlic and cook until softened about 10 minutes.
Add tomatoes, tomato sauce and tomato paste. Cook fifteen minutes stirring frequently.
Puree tomato mixture in a blender or food processor until smooth. Do in batches if necessary. Return to saucepan or Dutch oven.
In a spice grinder or with mortar and pestle grind marjoram, tarragon, oregano, basil, salt, pepper, paprika, and cloves until fine. Add to soup mixture along with Worcestershire sauce, chicken broth and bay leaves. Mix thoroughly.
Heat soup until boiling and then reduce heat and simmer for 30 minutes.
Add evaporated milk and mix thoroughly. Simmer for 15 minutes. Do not let soup go back to a boil. Remove bay leaves before serving.
Per Serving: 145 Calories; 4g Fat (20.3% calories from fat); 9g Protein; 23g Carbohydrate; 4g Dietary Fiber; 5mg Cholesterol; 364mg Sodium. Exchanges: 0 Grain (Starch); 0 Lean Meat; 3½ Vegetable; ½ Non-Fat Milk; ½ Fat; 0 Other Carbohydrates.
Ham and Bean Soup
Serving Size: 8
Amount Measure Ingredient -- Preparation Method
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16 ounces small white beans -- drained
1 medium red onion -- diced
½ cup celery -- diced
½ cup carrot -- diced
2 cloves garlic -- minced
1 pound ham, extra lean, boneless, cubed
32 ounces no-salt-added chicken broth
1 tablespoon butter
1 tablespoon olive oil
¼ teaspoon pepper
½ teaspoon ground cloves
1 tablespoon Dijon mustard
1 teaspoon oregano
6 ounces no salt added tomato paste
2 whole bay leaves
1 teaspoon basil
1 tablespoon low sodium Worcestershire sauce
Cover beans in water and bring to a boil. Reduce heat and simmer for one hour. Drain.
Add olive oil and butter to a large pot or Dutch oven. Sauté onions, celery, carrots and garlic until onions softened and start to caramelize.
Add tomato paste, Worcestershire sauce, Dijon mustard, basil, oregano, pepper and cloves. Mix well.
Add beans, ham and chicken stock. Mix well. Add bay leaves.
Heat until boiling. Reduce heat. Cover and simmer for 30 minutes. Remove bay leaves.
This can be made in a crockpot. Add all ingredients and cook on LOW for 8 to 10 hours or HIGH for 4 to 5 hours.
Per Serving: 339 Calories; 8g Fat (19.5% calories from fat); 29g Protein; 45g Carbohydrate; 16g Dietary Fiber; 29mg Cholesterol; 686mg Sodium. Exchanges: 2½ Grain (Starch); 2½ Lean Meat; 1½ Vegetable; ½ Fat; 0 Other Carbohydrates.
Hearty Hot and Sour Soup
Serving Size: 8
Amount Measure Ingredient -- Preparation Method
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4 ounces mushrooms -- sliced
2 cloves garlic -- minced
½ teaspoon fresh ginger -- minced
¼ cup green onions -- sliced
1 pound pork tenderloin -- sliced thin
3 tablespoons vegetable oil
8 ounces water chestnuts, canned -- sliced and drained
8 ounces bamboo shoots, canned -- sliced and drained
42 ounces fat-free chicken broth
¼ teaspoon crushed red pepper
2 teaspoons chili sauce
2 teaspoons soy sauce, low sodium
1 tablespoon low sodium Worcestershire sauce
2 teaspoons sesame oil
2 tablespoons apple cider vinegar
Heat oil in large pot or Dutch oven. Add garlic, ginger and onions. Cook about one minute. Add mushrooms and pork. Cook until mushrooms soften and pork browns.
Add rest of ingredients and bring to a boil. Reduce heat and cover and simmer for 30 minutes.
Per Serving: 162 Calories; 8g Fat (40.9% calories from fat); 20g Protein; 7g Carbohydrate; 1g Dietary Fiber; 37mg Cholesterol; 400mg Sodium. Exchanges: 0 Grain (Starch); 2½ Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates.
NOTES: Use a variety of mushrooms, i.e.: crimini, button, Portobello, oyster, shiitake.
Use lean pork and remove any visible fat.
I use a chili sauce called Tiger Sauce.
Meatball Stew
Serving Size: 8
Amount Measure Ingredient -- Preparation Method
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1½ pounds potatoes -- petite golden
1 small onion -- diced
1 clove garlic -- minced
1 cup frozen green beans
1 cup frozen green peas
1 cup frozen corn kernels
1 cup salsa -- extra chunky
1 cup red wine
8 ounces no salt added tomato sauce
1 tablespoon Dijon mustard
1 tablespoon low sodium Worcestershire sauce
1½ teaspoons Italian seasoning
1 pound ground beef, extra lean
1 clove garlic -- minced
3 tablespoons green onions -- minced
1 cup bread crumbs
1 whole egg
1 tablespoon low sodium Worcestershire sauce
1 tablespoon no salt added tomato paste
¼ cup red wine
2 tablespoons olive oil
1 teaspoon Italian seasoning
Cut potatoes into quarters. Put into crockpot. Add onions, garlic, beans, peas, corn and salsa. Mix well.
Mix together red wine, tomato sauce, Dijon mustard, Worcestershire sauce and Italian seasoning. Mix together well. Pour over vegetables and mix well.
Mix together ground beef, breadcrumbs, garlic, green onions, Worcestershire sauce, eggs, Italian seasoning and tomato sauce together. Mix well. Shape into 1 inch meatballs.
Heat oil in large frying pan. Add meatballs. Brown on all sides. Put meatballs into crockpot. Add 1/4 cup of red wine to frying pan and cook stirring up all of the browned bits from frying the meatballs. Pour over top of stew.
Cook on high for 3 to 4 hours until vegetables are cooked through.
Per Serving: 391 Calories; 15g Fat (36.3% calories from fat); 18g Protein; 41g Carbohydrate; 5g Dietary Fiber; 66mg Cholesterol; 403mg Sodium. Exchanges: 2 Grain (Starch); 1½ Lean Meat; 1½ Vegetable; 2 Fat; 0 Other Carbohydrates.
Out of This World Chili
Serving Size: 8
Amount Measure Ingredient -- Preparation Method
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2 pounds beef stew meat, cubed
29 ounces no salt added stewed tomatoes -- drained and diced
31 ounces low sodium kidney beans, canned -- drained
4 ounces green chilies -- drained and diced
8 ounces no salt added tomato sauce
1 cup red wine
1 large onion -- finely chopped
6 large garlic cloves -- minced
1 large green bell pepper -- seeded and diced
1 teaspoon salt
1 teaspoon paprika
¼ teaspoon freshly ground black pepper
2 teaspoons ground cumin
4 tablespoons chili powder
¼ teaspoon crushed red pepper
½ teaspoon Tabasco sauce
2 tablespoons cocoa powder
2 teaspoons dried oregano
2 tablespoons low sodium Worcestershire sauce
1 tablespoon olive oil
2 ounces four-cheese Mexican-style shredded cheese
Heat olive oil in a large pot or Dutch oven on medium-high heat. Add meat, onion, garlic and green pepper. Cook until meat is browned on all sides and vegetables are softened. Drain.
Add rest of ingredients except kidney beans and cheese. Bring to a boil. Reduce heat. Cover and simmer for two hours stirring every fifteen minutes.
Add kidney beans. Uncover and simmer for two more hours, again stirring every 15 minutes.
Serve with cheese sprinkled over top.
Per Serving: 431 Calories; 14g Fat (29.0% calories from fat); 39g Protein; 35g Carbohydrate; 11g Dietary Fiber; 78mg Cholesterol; 470mg Sodium. Exchanges: 1½ Grain (Starch); 4 Lean Meat; 2 Vegetable; ½ Fat; 0 Other Carbohydrates.
Pork Stew
Serving Size: 8
Amount Measure Ingredient -- Preparation Method
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2 tablespoons olive oil
1 pound pork loin, lean, boneless -- cubed
28 ounces nonfat chicken broth
8 ounces water chestnuts -- drained and sliced
8 ounces bamboo shoots -- drained and sliced
8 ounces mushroom -- sliced
1 cup green peas, low sodium
14½ ounces no-salt-added whole tomatoes -- drained and diced
1 cup celery -- sliced
1 small green pepper -- diced
8 ounces bean sprouts
1 medium sweet onion -- diced
1 large clove garlic -- minced
¼ cup low-sodium teriyaki sauce
1 teaspoon five-spice powder
½ teaspoon crushed red pepper
1 teaspoon ginger root -- minced
¼ cup red wine
1 teaspoon sesame oil
Heat oil in a large saucepan or Dutch oven. Add onion, garlic, ginger and pork. Cook until pork is browned and onion and garlic are softened.
Add rest of ingredients mixing well. Heat to boiling.
Reduce heat and simmer for 30 minutes.
Per Serving: 209 Calories; 7g Fat (27.4% calories from fat); 20g Protein; 22g Carbohydrate; 5g Dietary Fiber; 26mg Cholesterol; 371mg Sodium. Exchanges: ½ Grain (Starch); 2 Lean Meat; 2 Vegetable; 1 Fat.
Potato-Corn Chowder
Serving Size: 8
Amount Measure Ingredient -- Preparation Method
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28 ounces potatoes, hashed brown -- with onions & peppers
30 ounces low sodium canned corn
15 ounces no-salt-added cream-style corn
2 ounces pimientos -- diced
12 ounces evaporated skim milk
8 ounces ham cubes
1 small onion -- diced
2 cloves garlic -- minced
1 tablespoon chives, freeze-dried
1 teaspoon lemon pepper
1 tablespoon Dijon mustard
Add all ingredients to a crockpot and mix well.
Cook on Low for 5 to 6 hours or High for 2 to 3 hours.
Per Serving: 418 Calories; 15g Fat (31.2% calories from fat); 15g Protein; 62g Carbohydrate; 4g Dietary Fiber; 31mg Cholesterol; 538mg Sodium. Exchanges: 3½ Grain (Starch); ½ Lean Meat; ½ Vegetable; 1/2 Non-Fat Milk; 2½ Fat; 0 Other Carbohydrates.
NOTES: The Potatoes are also known as Potatoes O'Brien. Use frozen in the dish.
Quick Chili Soup
Serving Size: 8
Amount Measure Ingredient -- Preparation Method
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14½ ounces no salt added stewed tomatoes -- drained and diced
10¾ ounces onion soup, condensed
2 cans water
16 ounces fat-free refried beans
16 ounces low sodium kidney beans, canned -- drained and rinsed
1 tablespoon chili powder
½ teaspoon cumin powder
½ teaspoon dried thyme
Combine all ingredients together. Heat to boiling over medium heat. Turn heat to low and simmer for 40 minutes.
Per Serving: 127 Calories; 1g Fat (6.7% calories from fat); 7g Protein; 24g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 574mg Sodium. Exchanges: 1 Grain (Starch); 0 Lean Meat; 1 Vegetable; 0 Fat.
Rainy Day Corn Chowder
Serving Size: 10
Amount Measure Ingredient -- Preparation Method
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11 ounces Mexican style corn
1 small onion -- diced
1 clove garlic -- minced
14½ ounces potatoes, canned -- drained and diced
8¾ ounces no salt added white corn or yellow
8¼ ounces no-salt-added cream-style corn
16 ounces baked beans
1 teaspoon dried basil
1 teaspoon seasoned salt
½ teaspoon lemon pepper
2 cups low sodium chicken or vegetable broth
1 teaspoon Dijon mustard
Add everything to a large saucepan or Dutch Oven. Heat to boiling. Reduce heat and let simmer for 15 minutes.
Per Serving : 136 Calories; 1g Fat (7.6% calories from fat); 7g Protein; 28g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 631mg Sodium. Exchanges: 2 Grain (Starch); ½ Lean Meat; 0 Vegetable; 0 Fat; 0 Other Carbohydrates.
Southwest Chock Full of Goodies Stew
Serving Size: 10
Amount Measure Ingredient -- Preparation Method
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2 tablespoons vegetable oil -- divided
1 pound extra lean ground beef
22 ounces nonfat refried beans
2 ounces pimientos -- drained and diced
2¼ ounces black olives -- drained and diced
14½ ounces no-salt-added whole tomatoes -- drained and diced
15¼ ounces no salt added white corn -- or yellow corn drained
8 ounces no salt added tomato sauce
6 ounces no salt added tomato paste
1 small onion -- diced
2 cloves garlic -- diced
1 cup red wine
1 cup instant rice
1 cup low sodium chicken broth
1 teaspoon salt
¼ teaspoon black pepper
1 teaspoon ground cumin
1 tablespoon chili powder
1 teaspoon dried oregano
¼ teaspoon crushed red pepper
Add 1 tablespoon to oil to Dutch oven and heat until shimmering. Add ground beef and brown breaking up chunks. Drain and remove to a bowl or colander.
Add remaining tablespoon of oil to empty pan. Add onion and garlic and cook for two minutes.
Add tomato paste, salt, black pepper, cumin, oregano, chili powder and crushed red pepper. Mix together and cook for two minutes.
Add beef and mix together.
Add tomato sauce and wine and mix together.
Add beans, pimentos, olives, tomatoes and corn. Mix well. Bring to boil and then lower heat and simmer for 15 minutes.
Add rice and mix well and simmer for 15 minutes. Serve.
Per Serving: 312 Calories; 12g Fat (34.8% calories from fat); 16g Protein; 34g Carbohydrate; 4g Dietary Fiber; 31mg Cholesterol; 647mg Sodium. Exchanges: 1½ Grain (Starch); 1½ Lean Meat; 1½ Vegetable; 0 Fruit; 1½ Fat.
Serving Ideas: Goes well with cornbread.
NOTES: Mixing the tomato paste and seasonings and cooking for a couple of minutes will bloom the flavors and make them sweeter and more well-rounded.
Spicy Beef Stew in a Crockpot
Serving Size: 8
Amount Measure Ingredient -- Preparation Method
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2 pounds beef stew meat, cut in 1" pieces
4 medium potatoes -- cubed
4 medium carrots -- sliced
1 medium onion -- chopped
2 cloves garlic -- minced
21½ ounces low sodium tomato soup, canned
2 cans water -- soup cans
1 cup Burgundy
2 tablespoons all-purpose flour
1 teaspoon salt
1 teaspoon paprika
¼ teaspoon pepper
½ teaspoon dried oregano
½ teaspoon dried basil
½ teaspoon dried thyme
½ teaspoon dried sage
½ teaspoon dried marjoram
1 tablespoon low sodium Worcestershire sauce
2 whole bay leaves
Coat stew meat with flour, salt, paprika and pepper. Place in crockpot.
Place rest of the ingredients in the crockpot.
Cook on low for 8 to 10 hours or on high for 4 to 5 hours. Remove bay leaves before serving.
Per Serving: 341 Calories; 10g Fat (27.5% calories from fat); 32g Protein; 26g Carbohydrate; 3g Dietary Fiber; 74mg Cholesterol; 350mg Sodium. Exchanges: 1½ Grain (Starch); 4 Lean Meat; 1 Vegetable; ½ Fat; 0 Other Carbohydrates.
Tex-Mex Black Beans and Rice Soup
Serving Size: 10
Amount Measure Ingredient -- Preparation Method
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4 ounces canned diced green chilies -- drained
16 ounces low fat black beans, canned
14½ ounces no salt added diced tomatoes -- drained
8 ounces no salt added tomato sauce
6 ounces no salt added tomato paste
2 ounces pimientos, canned -- drained
1 small onion -- diced
2 cloves garlic -- minced
¼ teaspoon crushed red pepper
1 teaspoon cumin powder
1 teaspoon dried oregano
1 tablespoon chili powder
1 cup V-8® vegetable juice, no added salt
2 cups low sodium vegetable broth
1 teaspoon salt
1 tablespoon vegetable oil
1 cup instant rice
Heat oil. Add onion and cook until softened
Add garlic, red pepper, cumin, oregano, chili powder and tomato paste. Cook one minute until spices bloom.
Add green chilies, black beans, pimentos, and tomatoes and heat for a minute or two.
Add tomato sauce, vegetable broth and V8 and heat to boiling. Reduce heat and simmer 15 minutes.
Add rice and simmer an additional 15 minutes.
Per Serving : 150 Calories; 2g Fat (10.2% calories from fat); 7g Protein; 26g Carbohydrate; 8g Dietary Fiber; 1mg Cholesterol; 571mg Sodium. Exchanges: ½ Grain (Starch); ½ Lean Meat; 1½ Vegetable; ½ Fat.
Vegetable Stew
Serving Size: 6
Amount Measure Ingredient -- Preparation Method
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1 large summer squash -- sliced
1 large cucumber -- sliced
8 ounces Portobello mushrooms -- baby sliced
2 large tomatoes -- chopped
1 small onion -- diced small
2 cloves garlic -- diced fine
2 tablespoons olive oil
2 tablespoons unsalted butter
1 tablespoon balsamic vinegar
1 teaspoon Italian seasoning
½ teaspoon seasoned salt
¼ teaspoon seasoned pepper
6 ounces no salt added tomato paste
1 teaspoon low sodium Worcestershire sauce
1 teaspoon Dijon mustard
Remove the seeds from the squash, cucumbers and tomatoes.
Melt the butter with the olive oil in a large pan or Dutch oven. Add squash and cucumbers and cook for about 10 minutes.
Add the rest of the ingredients mixing well. Cover and cook on medium for 10 to 15 minutes or until the vegetables are tender.
Per Serving:139 Calories; 9g Fat (53.4% calories from fat); 3g Protein; 14g Carbohydrate; 3g Dietary Fiber; 10mg Cholesterol; 161mg Sodium. Exchanges: 0 Grain (Starch); 0 Lean Meat; 2½ Vegetable; 0 Fruit; 1½ Fat; 0 Other Carbohydrates.