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Waterzooi with Kale and Potatoes

Waterzooi with Kale and Potatoes

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Servings: Serves 4

Prep Time: 15 minutes

Cook Time: 20 minutes

Ingredients: Add ingredients to List

2 tablespoons Olive oil
1 large russet potato
1 each small onion
1 large carrot
1/8 teaspoon ground cloves
1/4 teaspoon salt, or to taste
2 1/2 cups low-sodium vegetable broth
2 each bay leafs
1/4 teaspoon dried thyme
1/2 bunch kale
1 ( 8oz.) pkg marinated tofu (such as Soy Boy) or super firm cubed tofu
2 tablespoons parsley leaves
1/4 cup greek nonfat plain yogurt

directions:

1. Heat oil in a large pot over medium low heat. Dice potato and add to the pot, then finely chop onion and add. Stir. Slice carrot into thin coins and add to the vegetables, stirring to mix well.
2. Add cloves and salt to the pot, stir, and add broth. Add bay leaves and thyme. Cover and raise heat to medium-high to bring the broth to a boil; then reduce to medium-low to allow the vegetables to simmer vigorously, until tender, about 13 to 15 minutes.
3. While broth is simmering, cut kale leaves off the stems. Discard stems andcut leaves into a fine chiffonade (very thin strips).
4. Add kale to pot, stir until all vegetables are mixed, cover again, and continue cooking.
5. If using marinated tofu, slice into thin rectangles. Add marinated or cubed tofu to pot and stir carefully to prevent tofu from tearing apart. Cover pot again and continue simmering, on low heat.
6. Chop parsley and set aside.
7. Test the potatoes and kale and turn off heat when done. When testing kale for doneness, note that it tends to remain a bit chewy, but it should not be raw-tasting and crunchy.
8. To serve, ladle stew into four bowls. Top each with 1 tablespoon yogurt and a sprinkling of parsley.
Source: Hannaford fresh Magazine, March - April 2012

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Quantity Ingredients coupon
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2 tablespoons Olive oil  
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1 large russet potato  
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1 each small onion  
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1 large carrot  
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1/8 teaspoon ground cloves  
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1/4 teaspoon salt, or to taste  
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2 1/2 cups low-sodium vegetable broth  
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2 each bay leafs  
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1/4 teaspoon dried thyme  
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1/2 bunch kale  
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1 ( 8oz.) pkg marinated tofu (such as Soy Boy) or super firm cubed tofu  
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2 tablespoons parsley leaves  
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1/4 cup greek nonfat plain yogurt  
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* Percent Daily Values are based on 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Saturated Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carbohydrate Less Than 300g 375g
Dietary Fiber Less Than 25g 30g
Nutritional Facts
Servings Serves 4
Base Nutrients
Calories 300 kcal (15%)
Calories from Fat 99 kcal (0%)
Total Fat 11 g (16%)
Saturated Fat 2 g (7%)
Cholesterol 0 mg (0%)
Sodium 280 mg (11%)
Total Carbohydrates 36 g (12%)
Dietary Fiber 7 g (28%)
Protein 13 g (21%)
Vitamins
Vitamin A n/a
Vitamin C n/a
Minerals
Calcium n/a
Iron n/a
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