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Cabbage patch stew

Preparation time: 25 minutes

 

1 tablespoon corn oil
3 tablespoons commercial bacon bits
1 teaspoon (or 1 clove) minced garlic
1 medium onion, chopped
1 tablespoon flour
3 cans (14.5 ounces each) fat-free, reduced-sodium chicken broth
1/2 medium head cabbage, shredded
1 cup diced carrots
1/2 cup finely chopped celery
2 teaspoons dried parsley
1/4 teaspoon salt
1/8 teaspoon red pepper flakes
1/2 cup frozen green peas
1/2 cup reduced-fat sour cream

Heat oil in a large pan over medium heat. Add bacon bits, garlic, and onion and cook, stirring frequently, until onion is tender (about 3–4 minutes). Add a few drops of water if the mixture begins to stick. Stir in flour, then add chicken broth and bring to a boil. Stir in cabbage, carrots, celery, parsley, salt, and red pepper flakes. Return to a boil, then cover, reduce heat to low-medium, and simmer for 20 minutes. Stir in frozen peas and sour cream, heat through, and serve right away.

Yield: 8 1/2 cups
Serving Size: 1 cup

Nutrition Facts

Per Serving:
  Calories: 67
  Carbohydrate: 7 g
  Protein: 3 g
  Fat: 3 g
  Saturated fat: 1 g
  Sodium: 250 mg
  Fiber: 2 g
  Exchanges per serving: 1 1/2 vegetable, 1/2 fat
  Carbohydrate choices: 1/2

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.

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