Miracle Fat-Burner Stew

      I found this recipe about five years ago in a magazine, and have used it many times since. It makes A LOT. (I had to buy a large stock pot just to accommodate this recipe — a traditional dutch oven will not do). It is great for when you are cooking for a crowd, but if you are cooking for just one or two you can use one of the variations on different nights so you don’t get bored. It also freezes well. Serve with a crusty wholegrain bread.

Makes 10 (2-cup) servings: 258 cals.; 18 g. protein; 4 g. fat; 45 g. carbs.; 1.54 mg. sodium; 0 mg. chol.; 12 g. fiber

1 1/2 bags (1 lb. ea.) dried lentils

2 Tbsp. olive oil

2 c. chopped onions (1 12 oz. bag frozen)

2 Tbsp chopped garlic (6 cloves)

1 can (6 oz.) tomato paste

10 c. vegetable broth

1 can (28 oz.) stewed tomatoes

1 Tbsp. salt

1 tsp. paprika

1 tsp. cayenne pepper

2 bags (1 lb. ea.) assorted frozen vegetables (broccoli, cauliflower, & red pepper work well)

3 Tbsp. wine or balsamic vinegar

Sort and rinse lentils. In a very large pot saute onions and garlic in olive oil for 4 – 5 minutes. Add lentils and cook 1 minute, stirring. Add tomato paste and cook 1 minute stirring. Add broth and spices. Break up tomatoes into pieces with back of spoon. Bring to a boil. Reduce heat and simmer, partially covered, until lentils are very soft (ab. one hour).

About 10 minutes before serving add frozen vegetables and vinegar. Heat through.

MIRACLE FAT-BURNER STEW VARIATIONS:

To one (2-cup) serving of stew, stir in any of the following and simmer 3 – 5 mins.

CHINESE:

   1/2 c. cubed firm tofu

   1 tsp. soy sauce

   1 tsp. peanut butter (reduced fat)

   1/2 tsp. sesame oil

   1 sliced scallion

MEXICAN:

1/2 c. salsa

Heat through and top with 1/4 c. shredded veggie cheese

HARVEST STEW:

1/4 c. frozen baby carrots

1/4 c. orange juice

1/4 c. canned pumpkin

1/8 tsp. ground cinnamon

INDIAN:

1 tsp. curry powder

1 tsp. tumeric

1 Tbsp. golden raisins

2 Tbsp plain soy yogurt

1 Tbsp cashews

1 tsp. chopped cilantro

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Kale and Onion Stir-fry

Recipe:

Kale and Onion Stir-fry

1 lb. fresh green kale

2 onions, sliced

2 Tbsp. rice vinegar

2 Tbsp. soy sauce

1/2 tsp. sweetener (sugar, honey, etc.)

     Clean kale and remove ribs, and chop.

     Spray wok or skillet w/ cooking  spray. heat on high, add kale and onions. Stir for 1 – 2 minutes.

     Pour in rice vinegar, soy sauce, and sweetener. Reduce heat to medium and stir-fry until kale and onions are crisp tender.

Add:

     3/4 cup slivered almonds

     1 Tbsp. Bragg’s Liquid Amino Acids

     3 – 4 Tbsp. water

     8 oz. chow mein noodles

     Cover pot and steam, stirring occasionally until noodles soften slightly.

Makes 4 main-dish servings