Diet & Fitness 

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Stews that won't make your diet go to pot

Stews might have a reputation for being heavy, but they don't have to be full of fat or calories

Try these recipes for stews and casseroles to help see you through the winter months:

1. Chicken casserole with dumplings
   

2. Mediterranean bean stew

Low-fat hints:

• Use lean cuts of meat and trim off excess fat. Avoid fatty meats like lamb and cured meats in the casserole.
• Replace some of the meat with pulses such as lentils, chickpeas and beans to reduce fat and get the protein you need.
• Try to use home-made stock in place of stock cubes which are very salty and skim off fat from the surface before using it.
• Use plenty of herbs and spices in place of salt.
• Add dried fruit to stews to add flavour, a touch of sweetness and extra fibre.
• Put plenty of veggies in the pot along with starchy food like potatoes, rice, pearl barley, pasta or even sweet potatoes to add bulk to your meal without adding excess calories.

Chicken casserole with dumplings

Ingredients:

2 tsp olive oil

3 chicken fillets, sliced

1 onion, chopped

1 pepper, sliced

1 clove of garlic, crushed

2 tbsp plain flour

2 tbsp paprika

1 400g tin of tomatoes

2 tbsp tomato puree

2 tbsp balsamic vinegar

2 tsp brown sugar

1 pint of vegetable stock (home-made or stock cubes)

1 bay leaf

1 tsp dried mixed herbs (or 1 tbsp of fresh herbs)

3 medium-sized parsnips

4 carrots, cut into chunks

Pepper to season

For dumplings:

100g plain flour

1 heaped tsp baking powder

½ tsp mustard powder

50g grated reduced fat Cheddar or Edam cheese

2 tbsp fresh or dried mixed herbs

75ml of skimmed milk

300g frozen green beans

Low-fat natural yoghurt

Pinch of salt

Black pepper to season

  Related Links

• 14 days to a thinner you
• Why you'll succeed this time
• 10 diet lessons to unlearn
• I'm five stone lighter
• Diet & Fitness Home

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