4 cups fat-free, low-sodium vegetable broth, divided
8 small red potatoes, halved
1 cup baby carrots
1⁄2 cup frozen pearl onions
1 medium yellow summer squash, diced
1 small zucchini, diced
4 oz sliced mushrooms, such as button, cremini, portobello or shiitake (stems discarded)
1 Tbsp chopped fresh rosemary or 1 tsp dried rosemary, crushed
1⁄4 tsp pepper
1⁄8 tsp salt
1⁄3 cup all-purpose flour
8 oz asparagus, trimmed and cut diagonally into 1-inch pieces
2 Tbsp sliced green onions (green part only)
1⁄4 cup shredded or grated Parmesan cheese
- In a large saucepan, bring 3 cups of the broth, the potatoes, carrots and pearl onions to a simmer over medium-high heat. Reduce heat and simmer,covered, for 15 minutes, or until potatoes and carrots are tender.
- Stir in yellow squash, zucchini, mushrooms, rosemary, pepper and salt. Simmer, covered, for 3 to 4 minutes, or until both squashes are slightly tender.
- In a medium bowl, whisk together the remaining 1 cup broth and the flour. Stir flour mixture, asparagus and green onions into the stew. Simmer for 2 to 3 minutes or until the stew has thickened and the asparagus is tender-crisp.
- Just before serving, sprinkle the stew with Parmesan.
PER SERVING 191 calories, 8 g protein, 36 g carbohydrates, 5 g fiber, 7 g sugar, 2 g fat, 1 g saturated fat, 5 mg cholesterol, 322 mg sodium
From our sister publication Diabetes Focus Winter 2014