Stews that won't make your diet go to pot

picture shows a casserole in a 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

Preparation:

  1. Heat olive oil in a large saucepan and gently brown the fillets. Add the onion, pepper and garlic. Cook until softened.

  2. Sprinkle the plain flour and paprika over the contents of the pan and cook briefly. Stir in the tomatoes, tomato puree, balsamic vinegar, brown sugar, vegetable stock, bay leaf and mixed herbs.

  3. Now add the parsnips, carrots and season with pepper. Cover and simmer for around 35 minutes, adding a little more water or stock if necessary.

  4. Meanwhile, sieve the plain flour, salt, baking powder and mustard powder into a large bowl.

  5. Stir in cheese, season with black pepper and mixed herbs. Pour in milk and combine all the ingredients with a fork to form a soft dough.

  6. Transfer this to a lightly floured surface and knead lightly for a few minutes. Divide into 10 and roll each portion into a round dumpling.

  7. Add green beans to the casserole, top with the dumplings and continue to cook for a further 15 minutes or until the dumplings have risen.

  8. Serve topped with a spoonful of low-fat natural yoghurt.

Serves: 5

Nutritional information:
340 calories, 7.4g of fat and 45g carbs per serving.

Source: Body Boost

Just the iVillage.co.uk Body Boost diet and really succeed this time!

Mediterranean bean stew

Ingredients:

2 tsp olive oil
1 onion, chopped
2 celery stalks, sliced
1 pint of vegetable stock
1 400g tin of tomatoes
1 green pepper, sliced
1 red pepper, sliced
1 tsp dried mixed herbs
(or 1 tbsp fresh herbs)
100g red lentils
200g frozen peas
400g canned kidney beans, drained
and rinsed
Few slices of wholemeal bread

Preparation:

  1. Heat olive oil in a large pan and gently cook the onion and celery stalks until softened.

  2. Add a pint of vegetable stock, tomatoes, peppers, mixed herbs and red lentils. Cover and simmer for 10 minutes.

  3. Stir in peas and kidney beans. Cover and simmer for a further 15 minutes.

  4. Serve with thick slices of wholemeal bread.

Serves: 4

Nutritional information:
295 calories, 4.6g of fat and 48g carbs per serving.

Source: Body Boost

Just the iVillage.co.uk Body Boost diet and really succeed this time!