Mushroom Stew

I had some mushrooms I got on special and wanted to use before they went bad. This is what I came up with. It can be a nice, very savory light lunch, or served over baked potatoes, a very substantial dinner.

Mushroom Stew

2 med Onions chopped
8 oz Sliced Baby Portabella Mushrooms
3 med Tomatoes diced
1 cup frozen Spinach
1 tsp crushed garlic
2 Veggie Bouillon Cube (Low Sodium)
1 cup Water
1 tsp Crushed Red Chili Pepper Flakes

Directions:

put water, boullion cubes and onions in covered pan, let go until well caramelized

Add mushrooms & let cook down slightly

add spinach till warmed through

add tomatoes and garlic, cook till stewy consistency

add salt to taste & red pepper flakes


Serve alone as a light lunch, or over a baked potato for a meal. Sprinkle with feta if desired.  

Calories: 93
Carbs:  15
Fat:  3
Protein:   6
Fiber:   4
Potassium:  631

Kenyan kale and tomatoes

Delicious, savory and brothy, you can add a bit more water,and do season with salt & pepper. Serves 6 as a side dish and 3 as a meal.
adapted from Whole Foods Markets Recipes

Kenyan kale and tomatoes

6 cups - raw chopped Kale
4 med Tomatoes chopped
2 Onions chopped
1 lg Jalepeno Pepper chopped
8 pkg True Lemon - Crystallized Lemon
1 cup Water

Chop all veggies and put in pot, add water and put on lid, cook till kale is tender & it's nice and soupy.

As a meal (1/2 of recipe):
Calories:  193
Fat:   2
Carbs:   41
Protein:   10
Fiber:  9
Potassium:   1640