Diet stewed Vegetables without Oil Recipe
I offer you a simple dietary recipe for stewed vegetables without their additional frying. This dish is filled with fiber and a lot of useful substances from carrots, eggplant and tomatoes. Mostly potatoes give this dish some calories. The main thing is that this recipe does not contain oxidized oils. If you use low-fat chicken legs, the fat will not appear from the meat. You can enjoy this dish at any time of the day. You can also serve it with baked salmon.
Servings
12
Cook Time
120minutes
Servings
12
Cook Time
120minutes
Ingredients
Instructions
  1. Wash and peel the carrots, potatoes, eggplant, tomatoes and garlic.
  2. Rinse the chicken drumsticks under running water.
  3. Finely chop the tomatoes and put them in a 5-liter saucepan. Add 0.5 cups of water (if the tomatoes are not juicy or not very ripe, then the amount of water can be increased to 1 cup). Boil the tomatoes under the lid for a few minutes to soften them. The preliminary cooking stage may be skipped if you use frozen tomatoes or tomato juice.
  4. We put the chicken legs in the tomato mixture. When cooking meat, the juice from the meat will be released and over time the shins will be completely covered with broth. If you are worried that the allocated juice will not be enough for cooking meat, you can also add a little water. If the foam appears after boiling, then it must be removed. Cook the chicken under a closed lid over low heat (periodically looking to make it boil a little for 30 minutes).
  5. While the chicken is cooking, crumble the carrots and eggplants coarsely. You can also prepare spices (in my case: dried ground coriander and paprika seeds, dried oregano and basil leaves, bay leaves). For lovers of a sharp taste, you can add a few peas of black pepper. Spices or spice mixes can be used to your liking.
  6. We crumble the potatoes in slices (not very thinly). It is better to do this manually (without using a food processor or grater). Too thick pieces are also not worth doing, as it does not boil much in tomato sour broth.
  7. Remove the finished chicken drumsticks after 30 minutes with a skimmer or spoon. Try to leave all the broth in the pan for the subsequent cooking of vegetables.
  8. Put the potatoes in the tomato broth. As you can see in the photo, there is no need to add water. We wait until the broth with potatoes boils and move on to the next stage.
  9. We lay the carrots and put the eggplant on top. Don’t worry that the vegetables aren’t covered in broth and may even touch the lid. First, some of the carrots and eggplants will be steamed, then the eggplants will soften and decrease in volume. Thus, we stew the vegetables under a closed lid for 15-20 minutes on low heat. The boiling of the broth will not be visible, but the formation of condensation under the lid can be indirectly observed (you can also hear a small bubbling in the pan).
  10. After 15-20 minutes, you can gently start stirring the vegetables every 10 minutes for the next 20 minutes of simmering. After the first stirring, add the bay leaves (optional black pepper peas). Those who do not follow the DASH diet can add salt to their vegetables. Since eggplants and carrots are relatively sweet vegetables (as well as potatoes containing starch), the amount of salt should be put quite a lot. I cooked without salt (the taste is sweet and bland). Those who are used to constantly eating everything with the addition of salt, you need to add it to your taste. At this stage, you can see a slight gurgling, which indicates the correct temperature regime. Then add the crushed garlic and spices (if desired, you can add herbs). Once again, mix everything well and cook for another 10 minutes. Then stir again and turn off the heating of the pan. The finished dish is very thick and cools down very slowly due to the high density. To speed up the cooling process, you can place the pan in a ceramic or metal cup with cold water. Thus, the process of heat exchange with the environment will be accelerated and can be put in the refrigerator faster. You can store it for 1-2 days. Proportionally, you can reduce all the products and prepare a smaller volume. It is convenient to take with you to work, as the dish is very thick. For those who want to increase the calorie content of this dish, you can even make a puree from it and serve with cream. In my case, this dish was served with chicken or baked fish.
  11. You can serve immediately with sliced chicken meat.
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