Sicilian Garbanzo Stew Recipe
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Sicilian Garbanzo Stew
4 cup Water
1 tbsp Lemon juice
4 tsp Vegetable instant bouillon
1 tsp Dried fennel seed, crushed
1/2 tsp Dried thyme leaves
1 Bay leaf
1 medium Onion, finely chopped
1 Stalk celery, chopped
(1/2cup)
2 Garlic cloves, minced
4 medium (2 lb) baking potatoes,
Peeled, sliced
3 large Carrots, thinly sliced
(2cup)
2 (15 5 oz) cans garbanzo
Beans, drained, rinsed
1 cup Packed fresh parsley
Including tender stems,
Chopped (about 1/2cup)
1/8 To 1/4 tsp coarsely ground
Black pepper
In Dutch oven, combine all ingredients except parsley and pepper; mix
well. Bring to a boil. Reduce heat to medium-low; cover and simmer 15
to 20 minutes or until vegetables are very tender. Remove bay leaf.
With potato masher, mash vegetables into broth to make a thick chunky
mixture. (Garbanzo beans will not mash as thoroughly as other
vegetables; leave as is for extra texture.) Stir in parsley and
pepper. Serve immediately. Makes 6 (1 1/2 cup) servings.
TIP: To speed preparation, use food processor with metal blade to chop
onion, celery, and garlic. Replace metal blade with thin slicing disk;
slice potatoes and carrots on top of chopped vegetables. Remove all
vegetables from bowl. Clean and dry bowl before chopping parsley with
metal blade.
Per serving: 270 calories, 25% calories from fat, 3 g fat, 0 mg c
hol, 820 mg sodium, 50 g carbo, and 11 g protein.
Source: From the March/April 1995 issue of Fast and Healthy Magazine.
Posted by nanetteb@csn.org to the Fatfree Digest [Volume 15 Issue 22]
Feb. 22, 1995.
Individual recipes copyrighted by originator. FATFREE Recipe
collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
SueSmith9@aol.com using MMCONV. Archived through kindness of Karen
Mintzias, km@salata.com.
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Dieting tips
If you want to drop a dress size and increase your all round healthiness, then, as any dietician will tell you, you need to undertake a meticulously prepared balanced weight loss program. At best, this must include five portions of fruit/vegetables a day and also require the right combination of protein, carbohydrates and fats.
When devising a daily routine, it is essential to make efforts to moderate your ingestion of fats, refined carbohydrates and salt.
Dieters ordinarily direct your attention to retail store and well known foods known as 'low in fat'. To do this is ordinarily incorrect, given that an item might just be moderate in fat content, but still much too high in calories and carbohydrates.
Drink more water. Your body requires plain water , it is essential for our survival and possesses zero calories. It is also good in that it fills the dieters empty stomach and helps reduce sensations of emptiness. A few nutritionalists profess that we should aim to drink at the minimum 6 glasses of water a day.
Rather than dwelling on the foods that you ought to ban from your daily routine, focus on the healthy foods which you should bring into your meal plan. If one can insert the recommended amount healthy fruit & vegetables into your meal plan, you'll find that you feel more satisfied and have a far reduced chance of being seduced by those unwholesome midday potato chips.
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