7's Orange Beef Stew
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 9
Ingredients
10 oz beef chuck2 baking potatoes1 12 oz can stewed tomatoes1 fresh tomato1 whole white onion1 cup fresh chopped broccolithe zest of 2 orangesthe juice of 2 oranges3 cloves garlic1 tbs of Kikimon low sodium soy sauce2 tbsp extra virgin olive oil
I start by browing the beef cut in cubes in 2 tbsp of EVOO in the bottom of a soup pot.
I add the raw onions let cook til they begin to be translucent
add chopped tomato, potato and broccoli and can of stewed tomatoes
add chopped garlic, zest and juice of two oranges and soy sauce.
add 2-3 cups of water (enough to make sure there's water at least 1/2 inch over solids. Salt and pepper to taste.
bring stew to a boil and then let simmer with a cover for approx at least 30 minutes.
I immediately divide it into food containers to bring for lunch can make 2 weeks worth(i had a day off this week so that's why i split by nine). keep this weeks in fridge and freeze next weeks.
Number of Servings: 9
Recipe submitted by SparkPeople user 7DUSTED.
I add the raw onions let cook til they begin to be translucent
add chopped tomato, potato and broccoli and can of stewed tomatoes
add chopped garlic, zest and juice of two oranges and soy sauce.
add 2-3 cups of water (enough to make sure there's water at least 1/2 inch over solids. Salt and pepper to taste.
bring stew to a boil and then let simmer with a cover for approx at least 30 minutes.
I immediately divide it into food containers to bring for lunch can make 2 weeks worth(i had a day off this week so that's why i split by nine). keep this weeks in fridge and freeze next weeks.
Number of Servings: 9
Recipe submitted by SparkPeople user 7DUSTED.
Nutritional Info Amount Per Serving
- Calories: 242.5
- Total Fat: 10.7 g
- Cholesterol: 22.7 mg
- Sodium: 230.6 mg
- Total Carbs: 23.5 g
- Dietary Fiber: 3.7 g
- Protein: 13.8 g
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