Beef-stewA Time Honored Classic
Beef-stew ~ Super Food Recipes
Beef-stew ~ A Classic with a Kick This healthy, time honored classic, chock full of lean beef and plenty of potatoes, carrots and corn, grabs a little extra flavor and tummy warming heat from the jalapeño peppers. This mid-western favorite allows you to make lean beef even healthier with plenty of potatoes, carrots and corn. Serve it for lunch or supper with whole-grain bread and salad. Ingredients: * 1 lb. lean boned beef chuck roast, trimmed of fat and cut into 1" pieces * 1 small jalapeno pepper, seeded and minced * 3 cloves garlic, minced * 2 Tbs. all-purpose flour * 5 c. frozen de-fatted chicken stock , thawed * 3 russet potatoes, cubed * 1 lge. onion, thinly sliced * 1 c. whole kernel corn. * 1 c. diced sweet red peppers * 3/4 tsp. fresh cracked black pepper Preparation; 1. Coat a Dutch oven with no-stick spray and place over medium-high heat until hot. Add the beef, jalapeno peppers and garlic. Cook, stirring, for 5 minutes, or until the beef is browned. Add the flour. Cook, stirring, for 2 minutes. 2. Add the stock, potatoes, onions, corn and red peppers. Bring to a boil. Reduce the heat to medium. Cover and cook for 25 minutes, or until the stew is thick. Add the black pepper. Stir well to combine. Recipe Notes: To freeze, pack the cooled soup in a freezer-quality plastic container. To use, thaw overnight in the refrigerator. Transfer to a saucepan. Cover and cook, stirring frequently, over low heat for 15 minutes, or until hot. Nutrition: per serving Calories 281.8 Calories, Fat 4.4 g. Saturated Fat 1.6 g. Cholesterol 37.4 mg. Sodium 607.7 mg. Carbohydrates 33.8 g. Total Sugars 5.1 g. Dietary Fiber 3.9 g. Protein 27.6 g.
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