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If you are unsure whether this Microwave Mexican Vegetable Stew recipe is suitable for your personal diabetic diet,
please consult your doctor or a qualified nutritionalist.
| “Another article of cuisine that offends the bowels of unused Britons is garlic. Not uncommonly in southern climes an egg with a shell on is the only procurable animal food without garlic in it. Flatulence and looseness are the frequent results.” | | ~ Dr. T. K. Chambers, A Manuel of Diet In Health and Disease (1875) |
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Soup Recipes
Microwave Mexican Vegetable Stew Recipe
Recipe Ingredients:
2 medium Onions, about 1/2 lb., peeled and cut into 8ths.
1 small Eggplant, about 1/2 lb., cut into 1-inch cubes
1 medium Zucchini, about 1/4 lb., cut into 1-inch cubes
1 medium Yellow summer squash, about 1/4 lb., cut into 1-inch cubes
11 medium Red bell pepper, about 5 oz. seeded and cut into 1-in. cubes
1 tbsp Seeded and minced fresh jalapeno chili
2 tsp Olive oil
2 small Tomatoes, about 6 oz., seeded & chopped
1/2 tsp Crushed dried oregano
1/4 tsp Ground cumin
1/8 tsp Freshly ground pepper or to taste
1 tbsp Tomato paste
1/4 tsp Salt - optional
3 tbsp Chopped fresh cilantro (fresh coriander)
Recipe Instructions:
SOURCE: The Joslin Diabetes Gourmet Cookbook by Bonnie Sanders Polin,
Ph. D., and Frances Townder Giedt, copyright 1993, ISBN #0-553-08760-6..
Formatted into MM by Ursula R. Taylor.
A quick and easy microwave recipe that uses the abundant squash and
tomatoes that issue from a late summer garden.
In a large deep microwave-size casserole, place onions, eggplant,
zucchini, summer squash, red bell pepper, and jalapeno. Drizzle with olive
oil; stir to distribute oil.
Cover and microwave on HIGH for 10 minutes, stirring twice during
cooking. Remove cover and stir in tomatoes, oregano, cumin, pepper, and
tomato paste.
Microwave, uncovered, on HIGH, for 12 to 15 minutes, until vegetables
are tender. Stir in salt and cilantro. Let sit for at least 30 minutes
before serving to allow flavors to blend.
Makes 8 servings.
Per 1/2 cup serving: calories - 45, protein - 1 g, carbohydrate - 8 g,
fat - 1 g, calories from fat - 20%, dietary fiber - 1 g, cholesterol - 0
mg, sodium - 88 mg, potassium - 280 mg. Joslin Exchanges: 1 vegetable.
Servings: 8
| “Food for all is a necessity. Food should not be a merchandise, to be bought and sold as jewels are bought and sold by those who have the money to buy. Food is a human necessity, like water and air, it should be available.” | | ~ Pearl Buck (1892-1973) American Nobel Prize winning author. |
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Important Note: This Microwave Mexican Vegetable Stew
recipe was located in the public domain.It is suitable' for
diabetics and low carb diets solely because someone, somewhere,
decided to publish them as such. I am not qualified in medicine
or nutrition, so please use your own common sense when deciding
which are appropriate for your particular diet.
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This
Microwave Mexican Vegetable Stew recipe is located in our Soup Recipes
section.
Use this site as your online diabetic cookbook.
There are over 2000 diabetic recipes for you to enjoy !
This Microwave Mexican Vegetable Stew Recipe may
also be ideal for anyone following the Atkins diet, or seeking
to reduce their carbohydrate intake for other reasons. |
