Here we are in the dead of Winter and my food diary has fallen by the wayside. I've been eating relatively well lately but it would be good to keep my eyes 'on the numbers' more closely. I found this recipe on taste.com.au today and will be serving it up after training and yoga tonight, I'm sure Joe will be pleased I'll be filling out my diary more regularly, starting with this recipe! I will be adding some poached chicken for extra protein...INGREDIENTS
250g butternut pumpkin, deseeded, peeled, cut into 2cm pieces
olive oil cooking spray
1 red onion, halved, thinly sliced
1 garlic clove, crushed
2 teaspoons moroccan spice blend
2 tablespoons tomato paste
400g can diced tomatoes
1 zucchini, diced
1 red capsicum, cut into 2cm pieces
150g button mushrooms, thickly sliced
400g can cannellini beans, rinsed, drained
1/2 cup basil leaves, shredded
1/2 cup grated low-fat cheddar cheese / sprinkling of Grano Padano cheese (I prefer as it has more flavour and you need less of it)
Serves 4
METHOD
1. Cover pumpkin, add a little water and microwave for 3 minutes or until almost tender. Drain.
2. Meanwhile, spray a saucepan with oil. Heat over medium heat until hot. Add onion. Cook, stirring often, for 3 minutes or until soft. Add garlic and spice blend. Cook, stirring, for 2 minutes or until aromatic.
3. Add tomato paste, tomatoes, zucchini, capsicum and mushrooms. Bring to the boil. Reduce heat to medium-low. Simmer, uncovered, for 15 minutes or until thickened.
4. Add beans and pumpkin. Cook for a further 10 minutes or until pumpkin is tender. Stir in basil and season with salt and pepper.
5. Serve with poached chicken (I slice it up and mix it into the saucepan) / steamed greens of your choice.
NUMBERS (per serve, without chicken)
Protein: 16.5g
Fat: 3.6g
Carbohydrate: 29.3g
Fibre: 9.7g
Adapted from: http://www.taste.com.au/recipes/603/bean+and+pumpkin+stew
