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Ингредиенты
- 1 tsp peanut oil or possibly as needed to saute/fry
- 1 c. minced onion
- 1/2 x clove garlic chopped
- 1/2 tsp freshly grated ginger
- 1Â 1/2 c. turnips
- 12 ounce V-8 vegetable juice or possibly tomato juice
- 4 ounce unsweetened apple juice
- 1/2 tsp salt
- 1 tsp Cajun seasoning or possibly to taste
- 1/4 c. minced fresh cilantro
- 2/3 c. minced tomato skinned and seeded
- 1/4 c. sugarfree peanut butter (add in last)
- 4 Tbsp. plain nonfat yogurt
- 2 whl wheat pita bread, 99% fat free warmed
- 1Â 1/2 c. steamed greens
- Â Â (beet, mustard or possibly spinach)
- 2 x hard-boiled Large eggs
Инструкции
- Heat the peanut oil in a pan and add in the minced onion and saute/fry for 10 min or possibly till the onions are soft.
- Add in the garlic and ginger and cook for few min. Add in the turnips and cook covered for ten min, stirring occasionally.
- Add in the tomato juice, apple juice, salt, Cajun seasoning, cilantro and minced tomatoes. Bring to a boil, cover and simmer for 10 to 15 min or possibly till the turnips are soft and the tomatoes are mellow. Keep hot. Add in the peanut butter and stir to blend; when the peanut butter is warmed, serve immediately. Offer a dollop of plain nonfat yogurt and hot pita bread.
- Accompany with steamed greens topped with egg slices.
- VARIATIONS:* Possible vegetable substitutions: use eggplant, fennel or possibly leeks; rutabagas or possibly winter squash.
- * Possible liquid substitutions: use coconut lowfat milk or possibly fruit or possibly vegetable juices instead of the apple juice.
- * Replace ginger with cayenne and replace Cajun with black pepper.
- * Serve with warmed tortillas or possibly Naan.
- * Add in the greens to the stew instead of serving along side; omit egg.
- REVIEW - Tested version 2001-12-18: One tsp. of peanut oil was sufficient when supplemented with vegetable oil spray. The original recipe requested tomato juice; the v-8 vegetable juice cooked down nicely and curbed the tomatoes. TIP - Let this stew simmer and thicken awhile before adding the peanut butter. We simmered till the tomato rich sauce tasted mellow to both of us (about 45 min); added the peanut butter, warmed the bread, then served.
- Makes lots of sauce. Would go well with rice.
- Yield: 3 c.
- NOTES : Vegetarian and Light on Oil - Can be adapted to what's in season or possibly what you have on hand in the fridge. Original recipe on file: San Francisco's Ferry Plaza Farmers Market: 1998 Shop with the Chefs http://ferryplazafarmersmarket.com/sybilrecipes/1998recipes.htm
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 485g | |
| Recipe makes 2 servings | |
| Calories 468 | |
| Calories from Fat 221 | 47% |
| Total Fat 24.65g | 31% |
| Saturated Fat 4.78g | 19% |
| Trans Fat 0.0g | |
| Cholesterol 212mg | 71% |
| Sodium 2480mg | 103% |
| Potassium 700mg | 20% |
| Total Carbs 51.83g | 14% |
| Dietary Fiber 9.5g | 32% |
| Sugars 15.28g | 10% |
| Protein 15.23g | 24% |
