October 2005 Harvest Stew 1 cup chopped onion 2 cloves garlic, minced (or 2 tsp from a jar) 1/2 tsp freshly ground pepper 2 (14-oz) cans lower sodium broth (veggie, beef or chicken) 1 (14 1/2 oz) can no salt added whole tomatoes, undrained and chopped. 2 bay leaves 1 1/2 cups peeled, cubed pumpkin or sweet potato 1 cup peeled, cubed acorn or butternut squash 1 cup cubed red potato (peel if desired) 2 tsp veggie, beef, or chicken flavored granules 1/2 tsp chili powder 1/4 tsp ground allspice 1/4 tsp ground cloves 1/4 cup water or more 3 Tbsp all-purpose flour Dump everything into a crock pot, cook on low, and forget about it. Remove the bay leaves before eating. Makes about 8 cups About 150-160 calories per cup, 30 grams of carb, (2 starch exchanges), 6 grams of protein, virtually fat free. For the 5 a day people, 2 check marks per cup. The initial recipe had 1 1/2 pounds of round steak added to it. Adapted from Cooking Light Cookbook 1994 Archived Recipes Copyright 2002-2005 - Lisa Merrill