Savory Vegetable Stew

  • Prep Time 20 min
  • Total Time 20 min
  • Servings 4

Ingredients

Ingredients

2
cups frozen stir-fry bell peppers and onions (from 1-pound bag)
1
can (14 1/2-ounces) diced tomatoes with mild green chilies
1
teaspoon chopped fresh or 1/4 teaspoon dried thyme leaves

Directions

Directions

  • 1 Spray 12-inch nonstick skillet with cooking spray; heat over medium-high heat. Stir-fry vegetables in skillet about 3 minutes or until crisp-tender. Stir in tomatoes, undrained, and thyme. Heat to boiling; reduce heat. Cover and simmer 8 to 10 minutes, stirring occasionally, until heated through.

Notes










Tips

Expert Tips

Sandwich: Spread soft chèvre (goat) cheese with herbs over bottom halves of 4 crusty Italian or French rolls, fill with vegetable mixture and add tops of rolls. Pasta: Add any cooked pasta or rice with the vegetables; stir-fry about 5 minutes or until vegetables are crisp-tender and pasta or rice is heated through. Continue as directed. Main Course: Add 1 pound uncooked peeled deveined medium shrimp (thawed if frozen) with the tomatoes. Continue as directed, cooking until shrimp are pink and firm.

Nutrition Information

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
50
(
Calories from Fat
0),
% Daily Value
Total Fat
0g
0%
(Saturated Fat
0g,
0%
Trans Fat
0g
0%
),
Cholesterol
0mg
0%;
Sodium
370mg
370%;
Total Carbohydrate
9g
9%
(Dietary Fiber
2g
2%
  Sugars
4g
4%
),
Protein
2g
2%
;
% Daily Value*:
Vitamin A
15%;
Vitamin C
20%;
Calcium
6%;
Iron
10%;
Exchanges:
0 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 2 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choices:
1/2
*Percent Daily Values are based on a 2,000 calorie diet.