Recipe of the week: Green Peas Stew

Northville Prompt Weight Loss          

Recipe of the week: Green Peas Stew

Ingredients

1 tablespoon vegetable oil
2 medium onions, finely chopped
2 garlic cloves, crushed
400 g canned chopped tomatoes

250 g cooked diced meat
500 g canned or frozen peas and carrots
2 cups water
1 teaspoon salt
1 pinch cinnamon
1 pinch allspice

Method of Preparation

In a large, heat oil, add onions and stir-fry until lightly browned.
Add garlic and stir-fry for 2 minutes.
Add tomatoes, stir for 3 more minutes.

Add remaining ingredients and mix.
Bring to boil.
Mix again, cover pan and cook over low heat for 30 minutes or until mixture thickens.
Serve hot with cooked rice and vermicelli.

Tip: instead of 400 g canned chopped tomatoes, you can chop 4 fresh medium ones.
If the meat was not previously prepared, start by cooking 250 g of raw diced meat.

Nutritional value per person
(Without rice)

Energy (cal): 260
Cholesterol (mg): 27
Fats (g): 8
Starch (g): 26
Proteins (g): 21
Fiber (g): 5
Rich in Vitamins A, B6, B12, C and K. Contains Carotene and Isoflavone.

Nutritional value per person

(Without rice)

Energy (cal): 260
Cholesterol (mg): 27
Fats (g): 8
Starch (g): 26
Proteins (g): 21
Fiber (g): 5

Preparation time (min): 5
Cooking time (min): 30
Serves: 4

From Oli G

To Learn More about Coach Oli Geagea MS Dietitian and receive nutritional support go to www.promptweightloss.com