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Tip# 24 Elipidate Your Stew

WOULD YOU BELIEVE: Beef stew can be up to 12 grams of fat per cup or 49% fat (by calories). (Armour® Star brand) SOME FACTS: Beef stews (with vegetables) are high in fat because beef is in general high in fat. An average cut of beef is 65% to 75% fat (by calories) and in the stewing process, much of the fat melts and permeates the sauce and vegetables with fat.The result is a high fat dish. The same holds true for beef curry with vegetables. By sharp contrast, a vegetable stew such as a French dish called ratatouille is about 5% fat (by calories). If you like the taste of stew, you don't really need the beef.
WHAT YOU CAN DO:
• Elipidate™ your stew primarily
by removing the beef.
• Try the Ratatouille recipe in the
original Eat More Weigh Less™ Diet Book.
• Try the following beefless stew recipe and curry recipe.

Hawaiian Savory Stew

3 Tbsp. Water
1 large Onion, chopped
2 cloves Garlic, minced
1 piece Ginger (1"), mashed
1 box Seitan (wheat gluten), cut in 1" pieces or 1 C mushrooms
1 Tbsp. Soy sauce
2 large Carrots, cut in 1" chunks
2 stalks Celery, cut in 1" chunks
3 Red potatoes, quartered
1 can Tomatoes, whole packed
3 Bay leaves
2C Vegetable broth Water, to cover
Salt, to taste
Pepper, to taste
2 Tbsp. Whole wheat flour dissolved in
4 Tbsp. water

Sauté onion and garlic in 3 tablespoons of water in a large pot. Add seitan, ginger, soy sauce, carrots, celery, potatoes, tomatoes, vegetable broth, water to cover, salt, pepper, and bay leaves. Cook until vegetables are tender. Thicken with whole wheat flour dissolved in 4 tablespoons of water. Serve hot. Zing it with a few drops of Tabasco sauce. Makes 6 to 8 portions. (1 portion = 256.1 calories, 1.2 grams fat, 32% protein, 64% carbohydrates, 4% fat)
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