EnLITEned Traditional Cholent (stew)

Yield: 12 servings

Cholent is a traditional stew that has been around for hundreds of years. It is prepared before the Shabbat and

left overnight on a hotplate or such, since Shabbat observers do not cook on this holy day. We have replaced the traditional ingredients of fatty meat and starchy beans with lean meat, chicken and barley (which is low on the glycemic index). The FDA has now officially recognized barley as heart-healthy!

• 11/2 cups pearl barley
• 8 ounces lean roast
• 6 chicken wings
• 1 tablespoon olive oil
• non-stick cooking spray
• 1 onion, peeled and sliced
• 1 large leek, sliced
• 6 cloves garlic, peeled/diced
• 3 (3-ounce) new, white and/or sweet potatoes
• 2 large kohlrabi, peeled and cut into quarters
• 2 large zucchini, peeled and cut into large pieces
• salt and pepper to taste
• 2 tablespoons paprika
• 1/2 teaspoon hot paprika (if you like it hot)
• 1/2 teaspoon cumin (optional)
• 1 cup Diet Coke (optional addition after boiling)

The day before serving, prepare the cholent in a heavy pot or slow cooker by doing the following:

Put the barley in a bowl. For those that are not carb restricted, feel free to add beans as well which will add protein and still not raise the fat content. Cover with boiling water. Let stand until ready to use. Boil meat and chicken, following the instructions for defatting meat/poultry dishes.

Prepare the onion, leek and garlic the Enlitened way. Rinse and drain the barley, and add to the meat, chicken and vegetables. Season and cover with cold water and bring to a boil. Lower the heat and simmer for several hours. If using a slow cooker, set to low or transfer the pot to a prepared hotplate and leave overnight.

Tip (if using beans): In order to help lower the bloating effect of beans, soak them in cold water overnight or, for a shorter method, add a heaping tablespoon of bicarbonate of soda to the beans and water and soak for 1/2-1 hour. Rinse well before using.

Nutrition Facts: Serving size (cup) 1⅔ (oz) 6⅔ (g) 200 Calories 173 Protein (g) 12.4 Carbs (g) 16 Fat (g) 6.5 Sat. Fat (g) 1.8 Cholesterol (mg) 35 Sodium (mg) 500 Calcium (mg) 40 Fiber (g) 1.5 Exchanges: Starch 1 Lean protein 2 Vegetable 1/2