Simple and hearty French-Cajun stew made low-carb just for you. Can be gluten-free and vegan-friendly.

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  • Preparation Time

    15 minutes

  • Cooking Time

    30 minutes

  • Difficulty Rating

    1

  • Health Level

    5

  • Serves

    4

Total Shares 0

Ingredients

  1. 1½ lbs / 700 g meat/poultry, preferably organic pastured, cut into bite-sized pieces or tofu/seitan/fish, cut into bite-sized pieces
  2. 5 cups / 1200 ml boiling water
  3. 1 large or 2 small onions, chopped
  4. 1 Tbsp. / 15 ml olive oil
  5. 1½ tsp. / 4 g whole grain flour, regular or gluten-free
  6. 3 small potatoes (total 19.4 oz / 550 g), well-scrubbed and cubed, preferably darker flesh and with skin on
  7. 3 medium-large turnips (total 19.4 oz / 550 g), peeled and cubed
  8. 2 medium carrots, peeled and sliced
  9. 1 stalk celery with leaves, coarsely chopped
  10. 1 red sweet bell pepper, coarsely chopped
  11. 1½ tsp. / 2¼ g dried summer savory
  12. ½ tsp./ 1½ g ground black pepper
  13. Salt or substitute to taste

Directions

  1. In a non-stick pan, warm oil over medium-high heat. Add onions and sauté until translucent, approximately 1 minute.
  2. Add the meat/poultry/fish/tofu seitan to the pan and sauté until lightly browned, approximately 5 minutes
  3. Add the flour, and stir until onions and proteins are well-coated and flour has browned slightly, approximately 1-2 minutes.
  4. Put all solid ingredients into the water, cover, and simmer for approximately 15-20 minutes; if using meat/poultry, be sure the pieces are cooked through. Adjust seasoning to taste.

Serving size:1 cup (8 fl. oz) / 240 ml

Exchanges per Serving: 1 Carb, 2 Protein, 0 Fat

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Comments 13

  1. TheMorrisons

    Hi, Sharon. In these types of recipes, there is no Vegetable listed in the exchanges per serving. Is this because the amount in a serving is too little to count? If I were subbing a serving from a recipe into my dinner/lunch should I also have an extra vegetable component if my personal menu calls for it?

    I hope you can decipher the question in here. 😀

  3. BlueJay21TDC

    I am confused in this recipe. It says: 3 small potatoes (total 4 oz / 550 g) and 3 medium-large turnips (total 4 oz / 550 g). 4 oz is not 550 grams. So which is it? Is it 4 oz of potato and turnip or 550 g of potato and turnip? There are 454 g in one pound, so you can see my dilemma. I was planning to make this stew but don’t know how much of these ingredients to buy. I would appreciate a reply to my email address: zoe-meg@telus.net.

  4. Ossie-Sharon

    Hi, Bud. Summer savoury is an herb often used in classic French cuisine. Its flavor is something of a mild cross between rosemary and thyme, and either of these (as well as herbs de Provence) can be used as a substitute.

  9. Ossie-Sharon

    Hi, Ruth. You don’t need to use recipes at all, if you prefer just basic whole foods. If you are interested in recipes, I suggest to type any of the following terms in the search box in the recipes section to get options that may fit your needs: “Simple,” “Basic,” “Homemade,” “Classic,” “Quick,” etc.

  10. Ossie-Sharon

    Hi, BT. We don’t work with calories in this program, but rather with meeting your nutritional needs. As calories go, 1200 is too few for you, with all due respect – it may lead to some initial weight loss, but eventually rebound weight gain.
    With regard to the exchanges, they are based on those of the American Diabetes Association (see ours here: http://www.trimdownclub.com/exchanges-lists). The basics are as follows:
    Carb = 15 grams of carbohydrate + up to 3 grams of protein
    Protein = 7 grams of protein + up to 5 grams of fat
    Fat = 5 grams of fat
    Note that the Menu Planner application will arrange your menus to meet your needs for healthy weight loss (and later for maintenance), so no worries there. If you click on “Exchange view” in the toolbar above your finished menu, you will see your daily allotment of exchanges, including a couple of other food groups, which contain the following:
    Fruit = 15 grams of carbohydrate
    Vegetable = up to 5 grams of carbohydrate + up to 2 grams of protein
    Sweet = up to 15 grams of carbohydrate + up to 5 grams of fat

  11. bht304@comcast.net

    I am looking at your reieipes.I have programmed my menus to be in the 1200 cal.category. So how am I to know when I pull up your reciepes what they fit? Please explain what “carb exchange ” etc means. And what about the rest of the exchanges needed?
    Also , how am I to know what else I may be allowed to eat, if anything for that particular meal to stay within my 1200 cal program?
    Thank you
    BT

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