Tuesday, September 3, 2013

Squash and Tomato Stew

In case you are wondering how I eat so much and stay so slim. Besides a rigorous exercise and yoga program, I balance the fattening meals with low-fat vegetable-based meals. One of my favorite dishes is the Lo-Cal Stew from The McDougall Program for Maximum Weight Loss by John A. McDougall, M.D. A friend of mine lost a lot of weight by following Dr. McDougall's program and told me that although the meals don't have a lot of flavor, they are hearty and low-fat. I would completely agree with that assessment. I'm changing the name of this recipe to Squash and Tomato Stew because I added tofu, which is not that low-fat, but I like that it adds calcium (when made with calcium carbonate) and I serve it over rice. Veggies, protein, and calcium makes a complete meal for me.

To spice it up, I sprinkle my favorite condiment, Walker & Sons "Slap Ya Mama," a Cajun seasoning from Louisiana, on top. I swear I can add this to any meal and it makes it taste good.

The stew is filling because of the water content of the squash and zucchini. Just use hot sauce or a spice mix on top of your stew to give it a little oomph.

Squash and Tomato Stew
Serves 8

  • 1/3 cup water
  • 1 medium onion, coarsely chopped
  • 2 cloves garlic, crushed
  • 1 green bell pepper, coarsely chopped
  • 1 28-ounce can chopped tomatoes (BPA-free can)
  • 3 small zucchini, sliced
  • 3 small yellow crookneck squash, sliced
  • 1 lb. extra firm tofu, sliced into small pieces
  • 1 cup frozen green beans
  • 1 cup frozen corn kernels (non-GMO)
  • 1 Tbsp tamari
  • 1 Tbsp parsley flakes
  • 1 tsp dried basil
  • 1 tsp dried oregano
  • 1 Tbsp cornstarch mixed with 1/4 cup cold water
  • Brown rice, cooked
  • Walker & Sons Slap Ya Mama Cajun Seasoning (optional
  • Fresh cilantro for garnish (optional)

Place the water in a large sauce pan and heat to medium. Add the onion, garlic, and green pepper and cook until slightly softened, about 4 minutes. Add the tomato, zucchini, squash, and tofu. Cover and simmer over medium heat for 15 minutes, stirring regularly.

Add the green beans, corn, and seasonings. Cook for another 10 minutes. Add the cornstarch mixture and cook, stirring, until thickened. Serve over brown rice, sprinkle with Cajun seasoning, and garnish with cilantro, if desired.

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