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Sausage and Chicken Gumbo
Contrary to popular belief, Southern cuisine does not have to involve frying everything (but it helps in many cases). Learn the secrets of country cooking with our Southern recipes. Y'all enjoy.
Mediterranean Stew
Yield: Makes 6 servings
Butternut squash is a member of the winter squash family. It is low in calories, fat and sodium. Although all squash is a good source of beta-carotene, winter squash develops additional beta-carotene after it has been picked and stored.
Ingredients:
1
medium butternut or acorn squash, peeled and cut into 1-inch cubes
2
cups unpeeled eggplant, cut into 1-inch cubes
2
cups sliced zucchini
1
can (about 15 ounces) chickpeas, rinsed and drained
1
package (10 ounces) frozen cut okra
1
can (8 ounces) tomato sauce
1
cup chopped onion
1
medium tomato, chopped
1
medium carrot, thinly sliced
1/2
cup reduced-sodium vegetable broth
1/3
cup raisins
1
clove garlic, minced
1/2
teaspoon ground cumin
1/2
teaspoon ground turmeric
1/4
to 1/2 teaspoon ground red pepper
1/4
teaspoon ground cinnamon
1/4
teaspoon paprika
6
to 8 cups hot cooked couscous or rice
Fresh parsley (optional)
Preparation:
1.
Combine squash, eggplant, zucchini, chickpeas, okra, tomato sauce, onion, tomato, carrot, broth, raisins, garlic, cumin, turmeric, red pepper, cinnamon and paprika in slow cooker; mix well. Cover; cook on LOW 8 to 10 hours or until vegetables are crisp-tender.
2.
Serve mixture over couscous. Garnish with parsley.
Nutritional Information:
| Serving Size: | |
| Sodium | 484 mg |
| Protein | 14 g |
| Fiber | 12 g |
| Carbohydrate | 83 g |
| Saturated Fat | <1 g |
| Total Fat | 2 g |
| Calories from Fat | 4 % |
| Calories | 394 |
Dietary Exchange:
| Vegetable | 4 |
| Starch | 4 |
This recipe appears in:
European
