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Recipe of the Week

July 19, 2016

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Eggplants are a good source of vitamin C, potassium, and fiber.

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Feijoada Portobello

Feijoada Portobello

Feijoada is the national dish of Brazil. Usually, it consists of a stew of beans and pork, but this version is made with portobello mushrooms and mixed with eggplant.

Serves 4

Ingredients

3 cups portobello mushrooms, halved, sliced
1/2 onion, finely chopped
3 cloves garlic, finely chopped
1 1/2 cups eggplant, cut into cubes
1/2 cup chayote, peeled, cubed (or equal amounts of any summer squash such as zucchini)
1/2 cup carrots, peeled, cubed
1 can black beans
3 cups vegetable broth, separated
1 sprig cilantro
1 tablespoon smoked paprika
1/4 teaspoon red pepper flakes
1 teaspoon soy sauce
1/4 cup orange juice, fresh 

Directions

Heat a large pot over medium-high heat. Add the portobello mushrooms and cook for 8 to 10 minutes or until it begins to brown and become tender. If it begins to stick to the pot, add a little water or vegetable broth. Mix constantly.

Add onion, garlic, and 1/2 cup vegetable broth. Cook for 3 minutes or until onion is tender. Add the eggplant and 1/2 cup of vegetable broth and cook for 3 to 4 minutes or until eggplant is tender. Add the chayote, carrots, and 1/2 cup of vegetable broth and cook for 4 minutes or until vegetables are tender. Pour beans, remaining 1 1/2 cups vegetable broth, paprika, red pepper flakes, soy sauce, orange juice, and cilantro into the pot and boil gently for 20 minutes.

Season with salt and pepper to taste. Serve with brown rice and sautéed chard.

Per serving (1/4 of recipe):

260 Calories; 2 g Fat; 0 g Saturated Fat; 5% Calories from Fat; 0 mg Cholesterol; 14 g Protein; 50 g Carbohydrate; 8 g Sugar; 18 g Fiber; 1333 mg Sodium; 124 mg Calcium; 4 mg Iron; 13 mg Vitamin C; 1897 mcg Beta-Carotene; 1 mg Vitamin E; 990 mg Potassium

Source: Dora Stone, chef and photographer, founder of mmmole.com and dorastable.com.

Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.


  Physicians Committee for Responsible Medicine

5100 Wisconsin Ave., N.W.
Suite 400
Washington, D.C. 20016
Contact: 202-686-2210
E-mail: info@pcrm.org
Website: www.pcrm.org

Food for  Life

Food for Life is an award-winning Physicians Committee for Responsible Medicine program designed by physicians, nurses, and registered dietitians that offers cancer, diabetes, and kids classes that focus on the lifesaving effects of healthful eating. Each class includes information about how certain foods and nutrients work to promote health, along with cooking demonstrations of simple and nutritious recipes that can be recreated easily at home. Learn more here >>

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Physicians Committee for Responsible Medicine
5100 Wisconsin Ave., N.W., Ste.400, Washington DC, 20016
Phone: 202-686-2210 Email: pcrm@pcrm.org

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