Lo-Cal Vegetable Stew
A flavorful, low-calorie vegetable stew featuring tender greens, carrots, beans, and ground turkey, perfect for a healthy, satisfying meal suitable for all family members.
Ingredients
Instructions
- Cook ground turkey in the microwave until done.
- Drain off fat and set aside.
- Combine all ingredients in a large pan.
- Simmer until the cabbage is tender.
- Add water to achieve desired consistency.
- Season with salt, pepper, or Mrs. Dash if desired.
Tips & Substitutions
For added flavor, consider sautéing the chopped onion and celery in a bit of olive oil before adding them to the stew. If you're looking for a vegetarian version, substitute the ground turkey with lentils or chickpeas. You can also add other vegetables like bell peppers or zucchini based on what you have on hand. This stew is very versatile, so feel free to experiment with spices.
Serving Suggestions
This hearty Lo-Cal Vegetable Stew can be served as a main dish or alongside a simple green salad for a lighter meal. It pairs beautifully with My Own Turkey Salad for a balanced dinner. If you like a bit of spice, serve with crusty bread and a side of pickled vegetables to add extra flavor and crunch.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 4 days. To reheat, simply warm it on the stove over medium heat or in the microwave until heated through. If the stew thickens too much, add a splash of water or broth to reach your desired consistency.
Nutrition & Diet Analysis (per serving)
Each serving of Lo-Cal Vegetable Stew contains roughly 663 calories, with 22g protein, 111g carbohydrates, and 21g fat. It is an excellent source of vitamin A (282% of the Daily Value), iron (119% of the Daily Value), and dietary fiber (118% of the Daily Value). Note that it is relatively high in sodium, at 1755mg per serving (76% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use fresh vegetables instead of canned?
Absolutely! Fresh vegetables can enhance the flavor and texture of your stew. Just ensure to chop them into similar sizes and adjust the cooking time to make sure everything cooks evenly. For example, fresh green beans and carrots will need to be cooked until tender before adding them to the stew.
How can I make this stew spicier?
To add heat, consider incorporating diced jalapeños, red pepper flakes, or a splash of hot sauce during cooking. You can also experiment with different chili powders, such as chipotle or cayenne, to elevate the spice level to your liking.
Is this recipe suitable for meal prep?
Yes, this Lo-Cal Vegetable Stew is great for meal prep! It keeps well in the refrigerator and can also be frozen for up to 3 months. Portion it into individual containers for quick and easy lunches or dinners throughout the week.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).