| CATEGORY |
CUISINE |
TAG |
YIELD |
| Grains |
Dutch |
Beans and l, Pasta, Couscous, Etc., Soups & ste |
4 |
Servings |
INGREDIENTS
| 1 |
tb |
Olive oil |
| 1/3 |
c |
Apple juice |
| 2/3 |
c |
Onions; sliced |
| 1/2 |
c |
Diced red potatoes |
| 1/3 |
c |
Chopped carrots |
| 1 |
c |
Kidney beans; canned, drained |
| 1/2 |
c |
Peeled mud diced winter squash; (such as acorn) |
| 4 |
c |
Defatted stock |
| 2 |
sm |
Fresh jalapenos; halved, to taste |
| 1/2 |
c |
Orzo or broken spaghetti |
| 2 |
tb |
Tomato paste |
| 1 |
tb |
Prepared pesto |
INSTRUCTIONS
In a Dutch oven over medium-high heat, heat oil and juice, then stir in
onions. Cook slowly without browning for 5 minutes, then add potatoes,
carrots, kidney beans, green beans and squash. Cook, stirring, for 2
minutes, then add stock, jalapenos, orzo and tomato paste. Bring to a boil.
Lower heat, cover and simmer 15 minutes, or until vegetables are tender.
Before serving, stir in pesto. Serves 4-6.
Each serving contains approximately 2 breed/starch exch., I fat exch.; 160
calories, 27gm. carbohydrate, 6gm, protein, 4gm. fat (including 1 gm. sat
fat), 210 mg. sodium, 45 mg. calcium and 4 gm. dietary fiber.
Recipe by: Mary Carroll's Healthful Cooking, Star Tribune 1/14/98
Posted to MC-Recipe Digest by Kathleen <schuller@ix.netcom.com> on Apr 12,
1998
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