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Wednesday, Sep. 17, 2014

Warm up with a nutritional stew

Thursday, January 14, 2010

Here is our favorite family soup recipe to take the chill off after sledding, or to serve with football on the side.

The recipe below fills a large slow cooker, and leftovers taste good within four days, or can be frozen.

This great recipe is a perfect way to add good solid nutrition in a flavorful way, and is weight-wise, thanks to all the fiber.

I use all the following for a crowd -- but improvising according to y our pantry makes it fun.

Your basic robust stew

* Approximately 2 pounds stew meat (tenderized preferred -- I use kitchen shears to cut into small pieces and remove fat),

* 1/3 to bottle vinegar and olive oil salad dressing,

* 2 cans diced tomatoes (may be with seasonings, as garlic, oregano, etc.),

* 1 jar medium salsa, and

* Vegetables selected from, or including the following: 3 cans of a variety of beans (I have used black-eyed peas, pinto beans, black or black soy beans and garbanza), 1 can shoe peg corn, 1 box Zatarain's dirty rice mix, 1 can spinach chopped, 1 20-ounce package frozen vegetables, Mrs. Dash to correct seasoning before serving, as needed.

Soak the stew meat in salad dressing to tenderize from an hour to overnight. "Grey" (not brown) in the skillet with dressing, then add to slow cooker.

Add diced tomatoes and salsa, plus all vegetables selected, except frozen veggies. Cook in slow cooker in high.

After about three hours, add the Zatarain dirty rice mix.

Steam frozen veggies briefly to warm and add to mix.

Sprinkle generously with Mrs. Dash to taste.

Soup is ready when rice mix is tender and flavors have permeated vegetables and meat. The soup will be very thick.

Savor it as is, or dilute to your taste and enjoy.

Great with corn bread or French bread with garlic butter.

Look at these extension programs for you:

* Jan. 14 -- Land Lease program with Clay, Owen, Sullivan and Vigo counties, Clay County Fairgrounds, Exhibit Hall, 6:30-8:30 p.m.,

* Feb. 2 -- Master Gardener Program series starts, Clay County Extension Office, 6-9 p.m. Cost $75. Call 448-9041 to register. Limited space available.

There is an Indiana Extension Homemaker Club near you. Call the extension office for more information.

Purdue Extension is an affirmative action/equal opportunity institution.