Trim and flatten the cubes of lean meat; then cut into 1-inch pieces. Heat nonstick (2 qt) saucepan to high; sear and brown the meat. Deglaze and "proof" with wine. Add water, mushroom base, chunks of vegetables, rosemary and mustard. Reduce heat, and simmer uncovered about 20 mins (to reduce stock). Complete the cooking on low, covered until done (about 50 mins or so.) In a nonstick (1 qt) saucepan, heat the canola til runny; add the cabbage, then the onion and cook for about 5 or 6 minutes until all is magenta and the aroma is blended. Add the malt vinegar, and swirl. Remove from heat, cover and set aside on the counter until needed to top the stew. Serves 2 at 320 cals, 7.4 g fat, 20.4% cff (mc3 estimates exclude bread.) COOKsNOTEs: Ive over-cooked this stew but it did not disintegrate; it does melt in the mouth: about 2-1/2 hrs simmer; reheat for dinner. * Suitable for make-ahead and reheat, adding water as needed. * You can make more relish; it usually disappears. * We used A DIJON Mustard Salad Dressing ("fat free") seasoned with lemon juice, a hint of tarragon, garlic, dried onion, and celery salt. * Irish soda bread is good with this as is potato rolls. Fresh parsley and finely shredded carrot add the crispies. * Use lean boneless veal, pork, or lamb. * Choose a variety of potato. * Puree a potato and use as thickener. * We use reduced salt bouillon. Recipe by: PAT Hanneman (1997) Two4lite.mcf Posted to Digest eat-lf.v097.n070 by PATh
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|Serving Size: 1 Serving (297g)|
|Recipe Makes: 2 Servings|
|Calories from Fat: 2 (1%)|
|Amt Per Serving||% DV|
|Total Fat 0.2g||0 %|
|Saturated Fat 0.1g||0 %|
|Monounsaturated Fat 0g|
|Polyunsanturated Fat 0.1g|
|Cholesterol 0mg||0 %|
|Sodium 13.6mg||0 %|
|Potassium 950.2mg||25 %|
|Total Carbohydrate 39.4g||12 %|
|Dietary Fiber 5g||20 %|
|Sugars, other 34.4g|
|Protein 4.6g||7 %|
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Calories per serving: 174
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