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Sweet and sour: a match made in heaven
By JoAnna M. Lund
A pressure cooker and stew - a culinary match if ever there was one.
SAVORY SWEET AND SOUR STEW 3 cups diced raw potatoes 1 1/2 cups sliced carrots 1/2 cup chopped onion
1 cup chopped celery
16 ounces lean round steak, cut into bitesize pieces
1 (10 3/4-ounce) can reduced-fat tomato soup
1/3 cup water 2 tablespoons apple cider vinegar 1 teaspoon dried parsley flakes
1/8 teaspoon black pepper
Spray a pressure-cooker container with butter-flavored cooking spray. In prepared container, combine potatoes, carrots, onion and celery. Stir in meat. Add tomato soup, water, vinegar, parsley flakes and black pepper. Mix well to combine. Place cover on cooker and bring to LOW pressure over medium heat. Lower heat to stabilize pressure and cook for 12 minutes. Carefully release pressure, remove cover and stir. Makes 6 (1 cup) servings.
Each serving equals: 249 calories, 5g fat, 26g protein, 25g carb., 291mg sodium, 3g fiber; Diabetic Exchanges: 2 Meat, 1 Starch, 1 Vegetable.
Visit JoAnna's Web site at www.healthyexchanges.com, or call toll-free at 1-800-766-8961 for more information about her "common folk" healthy recipes.
(c) 2006 King Features Synd., Inc.
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