Recipes: Savory Soups & Stews

the recipes

november 2002

Savory Soups & Stews

Southwestern Stew

(makes 4 servings)

1	large onion, chopped
1	large clove garlic, minced
1	jalapeño chile pepper, seeded and minced
1	Anaheim chile pepper, seeded and minced
1	large red bell pepper, seeded and cut into 1-inch squares
2	tablespoons all-purpose flour
1/2	teaspoon ground cumin
1/4	teaspoon freshly ground pepper
1	teaspoon chili powder
1/4	teaspoon crushed dried oregano
1/4	teaspoon crushed dried thyme
1	pound lean top round steak, cut into 1-inch pieces
4	tomatillos, husked, rinsed, and coarsely chopped
1	14 1/2-ounce can plum tomatoes, undrained
1	cup low-fat, low-sodium canned beef broth
1/2	cup dry red wine
2	tablespoons tomato paste
2	medium zucchini, halved lengthwise and cut into 1-inch slices

Place onion and garlic in the bottom of a 3 1/2-quart or larger crockery slow-cooker. Top with the peppers.
In a large self-sealing plastic bag, combine flour, cumin, pepper, chili powder, oregano, and thyme. Add the beef pieces and shake thoroughly to coat evenly. Place the meat on top of the vegetables.
Cover the meat with the tomatillos and the tomatoes with their juice. Combine the beef broth, wine, and tomato paste. Pour over all. Do not stir. Cover and cook on LOW for 8 1/2 to 9 1/2 hours or on HIGH for 4 1/4 to 4 3/4 hours.
Add the zucchini and stir the stew. Cover and cook on LOW for 30 minutes or on HIGH for 15 minutes.
Ladle into wide, shallow soup bowls alongside the polenta and serve.

Per serving (stew only):	269 calories (15% calories from fat), 32 g protein, 5 g total fat (1.4 g saturated fat), 25 g carbohydrate, 5 g dietary fiber, 65 mg cholesterol, 309 mg sodium, 1,304 mg potassium
Diabetic exchanges:	3 lean protein, 1 1/2 carbohydrate (5 vegetable)

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