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Mega Stew - BASIC + VARIATIONS




Source of Recipe


Adapted from Sugarbusters Recipes Volume I By Ricki


Recipe Introduction


This is the Basic Stew--make and divide half of it into single serving portions and stick in the freezer until you are ready to eat it later in the week or the following week. Makes 20 cups.



List of Ingredients




· 1 1/2 pounds dried lentils
· 4 Tablespoons olive oil
· 12 ounces onions
· 2 Tablespoons garlic cloves -- , chopped
· 6 ounces tomato paste
· 10 cups fat-free chicken broth
· 28 ounces stewed tomatoes
· 1 Tablespoon salt
· 1 teaspoon paprika
· 1 teaspoon cayenne
· 3/4 pound broccoli florets
· 3/4 pound cauliflower
· 1/2 pound red and green bell peppers
· 3 Tablespoons balsamic vinegar


Recipe



Sort and rinse lentils. In a large pot heat oil over medium heat. Add onions and garlic; cook until tender, 4-5 minutes. Add lentils and cook 1 minute, stirring. Add tomato paste and cook 1 minute, stirring. Add broth, tomatoes, salt, paprika and cayenne. Break up tomatoes into pieces with back of spoon.
Bring to a boil. Reduce heat to medium-low and simmer, partially covered, until lentils are very soft, about 1 hour.
About 10 mintues before serving, add vegetables (2 pounds of frozen vegetables predominantly peppers, onions, cauliflower and broccoli are a good quick fix rather than fresh) and vinegar; heat through.

NOTES : This is half fiber!!!

Following are variation for alternative flavors. Serve up 1 cup stew then add to any of the Mega Stew Alternatives. Add water or broth to make it soup.

Mega Stew--CAJUN
· 1 ounce cooked chicken breast halves -- shredded
· 2 Tablespoons green chiles -- canned
· 1 teaspoon Cajun seasoning
To one cup of Basic Mega Stew, add the above ingredients. Simmer 3-5 minutes.

Mega Stew--CHINESE
· 1/2 cup Tofu, extra firm LITE Mori-Nu
· 1 teaspoon soy sauce
· 1 teaspoon Reduced Fat Peanut Butter
· 1/2 teaspoon sesame oil
· 1 whole scallion -- sliced
To one cup of Basic Mega Stew, add the above ingredients. Simmer 3-5 minutes.

Mega Stew--HARVEST STEW
· 1/4 cup sliced carrots
· 1 teaspoon olive oil
· 1/4 cup orange juice
· 1/4 cup canned pumpkin
· 1/8 teaspoon ground cinnamon
· 3 ounces Tofu, extra firm LITE Mori-Nu
Quickly saute carrots in olive oil in olive. Add remaining ingredients to 1 cup Basic Mega Stew, and simmer 3 minutes.

Mega Stew--INDIAN
· 1 teaspoon curry powder
· 1 teaspoon turmeric
· 2 Tablespoons plain nonfat yogurt
· 1 Tablespoon cashews, dry-roasted
· 1 teaspoon chopped cilantro
· 3 ounces Tofu, extra firm LITE Mori-Nu


Mega Stew--LENTIL STROGANOFF
· 1 cup sliced mushrooms -- sauteed
· 1 teaspoon olive oil
· 1/2 cup plain nonfat yogurt
· 2 Tablespoons chopped chives
· 1 teaspoon fresh dill -- chopped
Saute mushrooms in olive oil. Add all above to 1 cup Fat Burner Stew, and heat to serve.