Asian Vegetable Stew

Produce                                                                                                                  

garlic (if needed)

1 medium onion

1 small package fresh dill

1 bunch fresh basil

1 bunch fresh cilantro

1 head celery (if needed)

one 8 inch zucchini

1 red bell pepper

1 medium sweet potato

1 medium yam

2 medium rutabagas

1 Portobello mushroom

4-5 cremini mushrooms

2 limes

Canned/Dried Foods                                                                                             

canola oil (if needed)

sesame oil (if needed)

one 32 oz. box low-sodium vegetable broth

low-sodium soy sauce (if needed)

balsamic vinegar (if needed)

rice wine vinegar (if needed)

unbleached all-purpose flour (if needed)

1/2 tsp. fresh ground black pepper

white wine to cook with (if needed)

Frozen Foods
Meat/Fish/Poultry 

Chilled Foods/Dairy                                                                                                     

one 16 oz. package ultra-firm tofu

Additional Items whole wheat or herb rolls (one per diner)

Nutritional Analysis

Asian Vegetable Stew

Per Serving

Calories: 560

Protein: 27 g

Carbohydrates: 77 g

Total Fat: 11 g

(Saturated Fat: .5 g)

Dietary Fiber: 13 g

Cholesterol: 0 mg

Sodium: 880 mg

% calories from fat: 18.6%

Serving Size

2-1/2 C. stew plus 1 multigrain roll or multigrain toast.