Recipe: Teri's famous super-healthy diet stew

October 21, 8:49 PMSF Family ExaminerTeri Stoddard

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Teri's Famous Super Healthy Diet Stew
photo by t.stoddard

Teri's Famous Super Healthy Diet Stew

Brown and saute the following:

(use a small amount of veg. or olive oil, if necessary - usually not needed with beef)

• 1 to 1.5 lb. ground turkey (alternative: chicken or beef)
• 1 tsp. to 1 T. minced garlic (I use the type that comes in a jar - love it!)
• 1 bunch green onions, cut off the tip then chop all of it
• OPTIONAL: 4 to 6 mushrooms, chopped or sliced

Drain oil off, then add:

• 1 - 29 oz. can tomato sauce
• 1/2 stalk celery, chopped
• 1 eggplant, peeled and cubed
• 1 lb. baby carrots (to save money buy large carrots in bulk, peel and chop)
• 4 to 6 tomatoes, remove seeds and stem, then chop into large chunks
• 1 can each of your favorite canned vegetables, drained (I like to use corn, peas and green beans)
• Enough chicken or beef broth to cover vegetables, about 2 to 3 cups (you can use water and powdered or cubed bouillon) (alternative: use more tomato sauce)
• OPTIONAL: 1 pkg. medium tofu, drained, then crumbled or cubed

Season with seasoning salt* or salt, and/or your favorite spices. (basil, sage, and oregano are all good)  Simmer on low for several hours.  *seasoning salt has sugar in it, so skip it if you're watching calories

Serves: a lot of hungry people

I used beef this time because it was on sale.  I added mushrooms for the first time.  And I didn't have any peas.  I do not use potatoes on purpose.

My cost:

• 1.5 lb beef $4.90, $1 off coupon = 3.90 (1 lb = 2.60)
• garlic = pennies
• green onions = 50 cents
• mushrooms = 25 cents
• tomato sauce = 1.35
• celery = 35 cents
• eggplant = 1.00
• carrots = 1.00
• tomatoes = 80 cents
• 2 canned vegetables = 1.00
• bouillon = pennies
• tofu = 1.50

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