Recipes: Comforting Stews of the World

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january 98

Comforting Stews of the World

Hungarian Goulash

(makes 4 servings)

	olive oil cooking spray
2	onions, 10 ounces (310 g) total, thinly sliced
2	large garlic cloves, minced
1	rib of celery, 2 ounces (60 g), sliced
1	pound (480 g) lean rump or round of beef, cubed
1	tablespoon (9 g) all-purpose flour
1	tablespoon (15 ml) sweet Hungarian paprika
1 1/2	cups (360 ml) fat free low-sodium canned beef broth
2	tomatoes, 10 ounces (310 g) total, seeded and chopped
8	ounces (240 g) cabbage, cored and shredded
1/2	teaspoon (2.5 ml) caraway seeds
	freshly ground pepper to taste
8	ounces (240 g) no cholesterol, dry noodles

1.	Lightly spay a nonstick covered pot with cooking spray. Add the onions, garlic, and celery. Sauté for 5 minutes over medium heat, stirring occasionally.
2.	Raise the heat to medium-high. Add the beef. Stir until the beef is browned on all sides, about 5 minutes. Sprinkle on the flour and paprika. Cook, stirring, for 1 minute. Add the beef broth. Cover and simmer for 1 hour.
3.	Stir in the tomatoes, cabbage, and caraway seeds. Cover again, and simmer for 45 minutes, until the beef is tender. Taste for seasoning and add pepper to taste.
4.	Meanwhile, cook the noodles according to package directions. Drain.
5.	To serve, made a bed of the noodles in the center of a deep platter. Top with the goulash. Serve immediately.

Per serving:	457 calories (12% calories from fat), 12 g protein, 6 g total fat (2.1 g saturated fat), 58 g carbohydrate, 6 g dietary fiber, 77 mg cholesterol, 86 mg sodium
Exchanges:	4 lean meat, 3 carbohydrate (3 bread/starch), 3 vegetable

Mediterranean Chicken Stew

(makes 4 servings)

	vegetable cooking spray
2	whole bone-in chicken breasts, 2 pounds (960 g) total, skinned and cut into quarters
2	medium onions, 12 ounces (360 g) total, sliced
2	large garlic cloves, minced
1	yellow or red bell pepper, 6 ounces (180 g) seeded and chopped
1	teaspoon (5 ml) turmeric
1/2	teaspoon (2.5 ml) ground cinnamon
1/2	teaspoon (2.5 ml) ground ginger
2	pounds (960 g) sweet potatoes, peeled and cut into cubes
1	14 1/2-ounce (435 g) can no salt added diced tomatoes, drained
2	tablespoons (30 ml) golden raisins
2	cups (480 ml) fat-free low-sodium canned chicken broth

1.	Lightly spray a covered nonstick pot with cooking spray. Add the chicken and brown over high heat for 2 minutes, turning chicken once. Lower the heat and transfer the chicken to a plate. Set aside.
2.	Add all remaining ingredients to the pot except the reserved chicken pieces. Bring to a simmer and cook for 2 minutes.
3.	Return the chicken to the pot, cover, and simmer for 30 to 40 minutes, until the chicken is barely falling off the bones.
4.	Divide the sweet potatoes and chicken between 4 shallow soup plates. Raise the heat under the pot and reduce the sauce for 2 minutes, stirring constantly. Pour some of the mixture over each serving; serve at once.

Per serving:	429 calories (10% calories from fat), 39 g protein, 5 g total fat (1.3 g saturated fat), 58 g carbohydrate, 8 g dietary fiber, 90 mg cholesterol, 132 mg sodium
Exchanges:	4 lean meat, 3 carbohydrate (3 bread/starch), 3 vegetable

Curried Fish Stew, Indian Style

(makes 6 servings)

	vegetable cooking spray
4	scallions, white part and 1 inch (2.5 cm) green, thinly sliced
3	large garlic cloves, minced
2	teaspoons (10 ml) minced fresh ginger
1 1/2	tablespoons (22.5 ml) Indian curry powder, depending on your tolerance for heat
2	cups (480 ml) bottled clam juice
2	baking potatoes, 20 ounces (620 g) total, peeled and cubed
3	carrots, 6 ounces (180 g) total, peeled and sliced
2	small zucchini, 4 ounces (120 g) total, diced
1/2	teaspoon (2.5 ml) grated lime zest
1/2	teaspoon (2.5 ml) ground cinnamon
1/8	teaspoon (.06 ml) ground cloves
2	pounds (960 g) boneless and skinless firm white fish, such as monkfish, halibut, grouper, or red snapper, cubed
1 1/2	teaspoons (7.5 ml) fresh lime juice
3	tablespoons (45 ml) fresh cilantro with extra for garnish
1	tablespoon (15 ml) unsweetened flaked coconut (optional), available in health food stores

1.	Lightly spray a nonstick covered pot with cooking spray. Add the scallions, garlic, and ginger. Stir and cook over medium heat for 2 minutes. Add the curry and stir for 1 minute.
2.	Add the clam broth, stirring to incorporate. Stir in the potatoes, carrot, zucchini, lime zest, cinnamon, and cloves. Partially cover and simmer for 20 minutes until the potatoes and vegetables are cooked.
3.	Add the cubed fish, lime juice, and cilantro: simmer, stirring occasionally, until the fish is cooked through, about 10 minutes.
4.	To serve, place the stew in a serving dish. Garnish with the coconut and extra cilantro. Serve at once.

Per serving:	248 calories (14% calories from fat), 34 g protein, 4 g total fat (1.0 g saturated fat), 18 g carbohydrate, 3 g dietary fiber, 48 mg cholesterol, 646 mg sodium*
Exchanges:	4 very lean meat, 1 carbohydrate (1 bread/starch), 1 vegetable

* Ed note: This dish is high in sodium and not appropriate for low-sodium diets except for occasional use.

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