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Meal Type

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Hawaiian Stew

Featured in the Honolulu Star-Bulletin on September 6, 2006.

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Ingredients:

Hawaiian Stew

  • 3 pounds stew meat or boneless and skinless chicken pieces
  • 6 cloves garlic, crushed
  • 1 tablespoon salt
  • 4 carrots, pared
  • 5 potatoes, pared
  • 2 quarts water
  • 1 can (8 ounces) tomato sauce
  • 1 onion
  • 6 stalks celery
  • 1/4 cup soy sauce
  • 1/2 cup flour
  • 1 cup water

Directions:

  1. In a large saucepan or Dutch oven, brown meat and garlic, adding 1 tablespoon salad oil if meat is very lean.
  2. Sprinkle with salt.
  3. Cut carrots obliquely by making diagonal slices and cut each potato into 6 pieces.
  4. Add the 2 quarts water, the tomato sauce and carrots to meat.
  5. Bring to a boil and cook rapidly for about 10 minutes.
  6. Add potatoes, lower heat, and cook for 15 minutes.
  7. Cut onion into wedges; cut celery obliquely.
  8. Stir into stew; cover and cook for about 1 1/2 hours or until meat is tender.
  9. Stir in soy sauce.
  10. Mix flour with the 1 cup water.
  11. Stir into stew.
  12. Cook until gravy thickens, stirring constantly.

Makes 8 servings.

Approximate Nutrient Analysis per beef serving:
550 calories, 22 g fat, 9 g saturated fat, 105 mg cholesterol, greater than 1500 mg sodium, 54 g carbohydrate, 6 g fiber, 6 g sugar, 35 g protein

Approximate Nutrient Analysis per chicken serving:
490 calories, 11 g fat, 3 g saturated fat, 105 mg cholesterol, greater than 1500 mg sodium, 54 g carbohydrate, 6 g fiber, 6 g sugar, 42 g protein

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