저녁보통

Vegetable Stew

Name: Vegetable Stew
Prep time: 20 min
Cook time: 50 min
Total time: 70 min
Yield: 8
Ingredients: 3 cups water; 1 cube low-sodium vegetable bouillon; 2 cups white potatoes, cut into 2-inch strips; 2 cups carrots, sliced; 4 cups summer squash, cut into 1-inch chunks; 1 cup summer squash, cut into 4 chunks; 1 3/4 cups canned low-sodium sweet corn, rinsed and drained; 1 teaspoon thyme; 2 garlic cloves, minced; 1 medium green onion, chopped; 1/2 small green chili pepper, chopped; 1 cup onion, coarsely chopped; 1 cup tomatoes, diced

The green chili pepper adds delicious spice and flavor to this potato, corn, and summer squash stew.

1 h 10 min8 인분

영양 정보 (1인분 기준)

1인분 기준 · 1회 제공량: 1 1/4 cup

칼로리

단백질

20g

탄수화물

지방

식이섬유

당류

43mg

나트륨

포화지방 0 g · 콜레스테롤 0 mg

링은 1회 제공량을 2,000kcal 기준일 대비 비율로 보여줍니다. Nutrola 앱에서는 나만의 목표에 맞춰 채워집니다.

재료

water
3 cups
cube low-sodium vegetable bouillon
1
white potatoes, cut into 2-inch strips
2 cups
carrots, sliced
2 cups
summer squash, cut into 1-inch chunks
4 cups
summer squash, cut into 4 chunks
1 cup
canned low-sodium sweet corn, rinsed and drained
1 3/4 cups · or 2 ears of fresh corn, cut off the cob
thyme
1 teaspoon
garlic cloves, minced
2
green onion, chopped
1 medium
green chili pepper, chopped
1/2 small
onion, coarsely chopped
1 cup
tomatoes, diced
1 cup

조리법

1
Wash hands with soap and water.
2
Put water and bouillon in large pot and bring to a boil.
3
Add potatoes and carrots and simmer for 5 minutes.
4
Add remaining ingredients, except for tomatoes, and continue cooking for 15 minutes over medium heat.
5
Remove 4 chunks of squash and purée in blender.
6
Return puréed mixture to pot and let cook for 10 minutes more.
7
Add tomatoes and cook for another 5 minutes.
8
Remove from heat and let sit for 10 minutes to allow stew to thicken.

출처: USDA MyPlate Kitchen · Heart Healthy Home Cooking: African American Style US Department of Health and Human Services National Heart, Lung, and Blood Institute

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