Monday, January 4, 2010

Chunky Sweet Potato Stew a.k.a. Dragon Stew

I got this recipe from Joel Fuhrman's "Eat for Health: Book Two". It was quick and easy to make but I knew the boys were going to take one look and throw a fit. They did.

But with much bribery ("No Crystal Light until your food is gone!") and coercion, they tried it, and actually sorta liked it, both finishing their whole bowl!!! VICTORY!

(Although Sam would only take a bite along with a bite of toast and Max said "It was good but I don't want it again." Hmmpf. I'm totally making it again..)

Here it is:

Chunky Sweet Potato/Dragon Stew
Serves: 2 - Prep Time: 25 minutes (It served 5 the way I made it. And it was super good served with toasted Rudi's Organic, 7 Grain with Flax bread!)


1 tbsp. olive oil
1 onion, thickly sliced (I will dice it smaller next time. The boys didn't like the stringy onions)
2 large garlic cloves, chopped
1 14-ounce can stewed tomatoes with juice (low or no salt) (I used no-salt petite diced tomatoes)
1 large sweet potato, peeled, cut into 1/2 inch pieces (Mine was super large!)
1/2 cup canned garbanzo beans or white kidney beans (low or no salt), drained. (I used the whole can.)
3/4 tsp dried rosemary (Didn't have any. Left it out.)
1 medium zucchini, cut into 1/2 inch thick rounds, or cut into bite-sized pieces
black pepper, to taste
Mrs. Dash seasoning, to taste

Since I used a HUGE sweet potato and the whole can of beans, I needed a little more liquid. So I added half a can of low sodium chicken broth.


Heat olive oil in large saucepan over medium heat. Add onion and cook about 5 minutes, until slightly softened, separating slices into rings. Add garlic and cook 1 minute.

Mix in stewed tomatoes with juice, sweet potatoes, garbanzo beans and rosemary. Bring mixture to a simmer, stirring occasionally. Cover and cook 5 minutes. Add zucchini. Cover and cook until sweet potatoes are tender, about 15 minutes, stirring occasionally.

Season to taste with pepper and/or Mrs. Dash.

One Serving Contains (if you follow the original recipe exactly...)
Calories: 286.5; Protein 9g: Carbohydrate 48g; Fat 8.5g; Sodium 73.1mg

Enjoy eating a healthy, flavorful meal with no guilt!!!

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