Re-up’d WIFFA Green Bean Stew

My favorite recipes keep changing to match what I know about healthy eating and nutrition — This one has changed more times than I can count.

This is a recipe I’ve been making for years.  I heard it on the radio — the old WFAA out of Dallas — when I was traveling back and forth between Dallas and Lubbock as a college student.  Long before the Food Network, or the 24hr/day chefs on TV, but not too long after Julia first started teaching us to cook — there was a Dallas chef named David Wade who appeared locally in Dallas on WFAA TV, and on WFAA radio….

This recipe was much different the way David Wade did it.  He started with a pound of bacon, then used the bacon drippings to pan-fry 1″ chunks of potato mixed with a few onions. 

Well, a full pound of bacon to serve 4 wasn’t so bad back then (okay, it was always a bad idea…) but I leaned the recipe up, gave it more protein, and just lately, I’ve traded the canned tomatoes for a jar of spaghetti sauce to avoid the health risks associated with the way tomatoes are canned and marketed.

As it happens, this latest version got  big thumbs up from Jim (husband, who doesn’t actually like soup) — so this is probably the version I’m keeping.

Makes 16 x 1c servings
220 calories/serving
10.1g fat  |  19.1g carbs
4.5g fiber  | 14.2g protein

I make a big, satisfying meal out of 2 cups + a package of Fiber Gourmet’s Wheat Crackers.  That’s 515 calories, 20.2g fat, 60g carbs, 21g fiber, (that’s 60carbs – 21fiber = 39 net carbs) and 33.4g protein.  —HARD TO BEAT!

10 oz Pederson’s Uncured Applewood Smoked Bacon
1 lb Oscar Mayer Smoked Ham Lunch Meat, chopped
2 lb organic new potatoes, cut into 1″ cubes
1 lb red or sweet white onion minced
2 cans cut green beans, with liquid
24 oz jar Classico Caramelized Onion/Garlic Pasta Sauce
32 oz Swanson Organic Free Range Chicken Broth – low sodium
11 oz V-8 Spicy Hot Vegetable Juice
1 1/2 t fresh ground black pepper
1 t salt

——

  • Snip the bacon into 1″ pieces, and sauté until crisp.  Remove the bacon to a small bowl and set aside.
  • Saute onion in bacon drippings until it begins to caramelize
  • Add green beans with their liquid, chicken broth, bacon bits, and cubed potatoes and bring to a boil.  Boil, covered on med-low for 20 minutes.
  • Uncover and continue to boil for 10 minutes. You will need to raise the heat to med.
  • Add pasta sauce and V-8, salt and pepper, and ham, and continue a low boil, uncovered, for 20 minutes, stirring occasionally.
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