Tuesday, April 23, 2013
I have for years been making my own version of a vegetable stew dish that is tasty, nutritious, and filling -- without a lot of calories.
I chop up an onion and several cloves of garlic, and saute them in olive oil.
When they are cooked, I add a large container of chicken broth and a large can of chopped tomatoes.
Then I add the some raw red kidney beans.
After that, I add:
1 pkg Brussels sprouts, whole or halves
1-2 bunches of broccoli, chopped stems and florets
1 pkg spinach
(Sometimes I add a can of tomato paste for a more tomatoey flavor.)
Everything simmers on the stove for a couple of hours until the vegetables are cooked and the beans are soft.
The stew can be eaten plain, or with parmesan or romano cheese sprinkled on top.
Depending on how many calories I have remaining for the day, I may dunk Italian bread into it.
Usually I will eat a separate protein food with it: either a piece of chicken, some canned sardines or salmon, or Italian sausage. My husband will have a grilled cheese sandwich with his bowl.
When I calculate the calories, I do it for a very generous serving, claiming a half-cup of each the vegetables and a quarter cup of the beans:
.5 c chicken broth – 5 cal
.5 c canned tomatoes - 20 cal
.5 c cooked broccoli – 27 cal
.5 c cooked spinach - 21 cal
.5 c cooked Brussels sprouts – 28 cal
1 tsp olive oil – 40 cal
.25 c red kidney beans – 54 cal
A very large, satisfying bowl adds up to 195 calories.
If I add in grated cheese it is another 20 calories/tablespoon.