Savory Vegetable Stew

  • Prep 20 min
  • Total 20 min
  • Servings 4
Savory Vegetable Stew

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

Steps

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  • 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.

Nutritional Information

Nutrition Information

Nutrition Facts

Serving Size: 1 Serving
Calories
50
Calories from Fat
0
% Daily Value
Total Fat
0g
0%
Saturated Fat
0g
0%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
370mg
16%
Potassium
430mg
12%
Total Carbohydrate
9g
3%
Dietary Fiber
2g
11%
Sugars
4g
Protein
2g
% Daily Value*:
Vitamin A
15%
15%
Vitamin C
20%
20%
Calcium
6%
6%
Iron
10%
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 Choice
1/2
*Percent Daily Values are based on a 2,000 calorie diet.

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