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Cuisine

Hawaiian Savory Stew

Demonstrated by: Dr. Terry Shintani, Lynne Lee, Carol Devenot.
Eat More, Weigh Less, Cooking - June 1, 1996.

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Ingredients:

Hawaiian Savory Stew

  • 1 large onion, chopped
  • 2 cloves garlic, crushed
  • 5 tablespoons water
  • 1 box (8 oz) wheat gluten (Seitan), cut into 1-inch pieces
  • 2 large carrots, cut into 1-inch chunks
  • 2 stalks celery, cut into 1-inch pieces
  • 3 red potatoes, cut into halves
  • 1 can (14 1/2 oz) whole tomatoes
  • 2 cups vegetable broth
  • Salt and pepper to taste
  • 3 bay leaves
  • 1-inch piece ginger root, crushed
  • 1 tablespoon soy sauce
  • Water
  • 2 tablespoons whole wheat flour
  • 1/4 cup water
  • Hot pepper sauce, optional

Directions:

  1. In a large sauce pot, combine onion, garlic, and the 5 tablespoons water; cook until onion is transparent.
  2. Add the wheat gluten, carrots, celery, potatoes, tomatoes, broth, salt, pepper, bay leaves, ginger, soy sauce, and enough water to cover.
  3. Cover and cook until vegetables are tender, about 20 minutes.
  4. Combine wheat flour and the 1/4 cup water to make a paste.
  5. Stir into stew to thicken.
  6. A few drops of hot pepper sauce may be added.
  7. Serve hot.

Makes 6 to 8 servings.

1 serving = 256.1 calories, 32% protein, 64% carbohydrates, 4% fat.

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