" SPICY CAJUN CASSEROLE "

This is a filling casserole with a spicy punch Serve as a main meal with fresh crusty bread or serve in smaller portions as a side vegetable.

Ingredients
1 tablespoon (15ml) olive or sunflower oil
2 medium onions, finely diced
2 garlic cloves, crushed
3 small carrots, sliced
2 medium parsinips, diced small
8 ounces (250g) of button mushrooms, halved
1 green bell pepper, seeded and chopped
1 to 2 teaspoons (5-10ml) of chili powder
1 tablespoon (15ml) of tomato paste
1 & 1/2 cups (375ml) of vegetable stock
1 fourteen ounce (398ml) can of chopped tomatoes
1 fifteen ounce (425ml) can of black-eyed peas, drained
2 teaspoons (10ml) of dried mixed herbs
a few drops of hot pepper sauce

Heat the oil in a large saucepan over medium heat. Add the onions and garlic and cool for 2 to 3 minutes, stirring.

Add the carrots, parsnips, muchrooms and bell pepper and cook another 5 minutes, stirring occasionally.

Stir in the chili powder and tomato paste and gradually stir in the stock. Add the remaining ingredients and bring to a boil.

Reduce heat, cover and simmer it for 40 to 50 minutes or until the veggies are all tender. (check those parsnips). Serve with new potatoes or crusty bread. Makes 4 to 6 servings.

Per serving: 1/4 of the recipe:
Calories = 313
g protein = 14
g carbohydrate = 58
g deitary fiber = 17
g fat - total = 5
g saturated fat = 1
mg sholestrol = 0
mg sodium = 228

per serving = 1 & 1/2 starch, 2 fruit/veggie, 1 protein, 1/2 fat


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