Mexican Style Beef Stew
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 6
Ingredients
NOTICEThe calculations from my cook book came out significantly lower than those of sparkspeople.The recipe serves 5 people The nutrition facts are based upon one serving of 1 1/3 cup.cals~ 292fat~ 7.5sat fat~ 1.24carb~ 132 protein~ 24.3cholosterol~ 39.2sodium 692*I changed the serving size from 5 to 6 in the sparks nutrition calculator to more closly resemble the actual calories. It isn't a 6 serving meal unless you stretch it to less than 1cup per person which will change the nutritional values again.~Ingredients~1 tsp ground cumin1 tsp dried oregano1/2 tsp freshly ground black pepper1/2 tsp salt2 tbsp flour3/4 lb well-trimmed top round of beef, cut into 1-inch cubes1 tbsp olive oil1 large onion, coarsley chopped3 cloves garlic, slivered2 red bell peppers, cut into 1-inch squares4 1/2-ounce can chopped mild green chilies, drained1/2 tsp tumeric2/3 cup reduced-sodium chicken broth, defatted15.5-oz can chick-peas, rinsed and drained1 cup frozen peas1 cup frozen sweet corn2 tbsp fresh lemon juice1/4 cup chopped fresh parsley
Working Time: 30 minutes
Total Time: 45 minutes
1. On a sheet of waxed paper, combine 1/2 teaspoon of the cumin, 1/2 teaspoon of the oregano, 1/4 teaspoon of the black bepper, and 1/4 teaspoon of the salt. Place the flour on a second sheet of wax paper. Add the beef (1 inch cubed) to the spice mixture, rubbing the mixture into the meat. Dredge the beef in the flour, shaking off the excess.
2. In a large saucepan, heat 2 teaspoons of the oil until hot but not smoking over medium heat. Add the beef and cook until lightly browned, about 4 minutes. With a slotted spoon, transfer the beef to a plate. Set aside.
3. Add the remaining 1 teaspoon oil to the pan along with the onion and garlic and cook, stirring frequently, until the onion is softened, about 5 minutes. Add the bell peppers and cook, stirring frequently, until crisp tender, about 4 minutes. Add the green chilies, turmeric, and the remaining 1/2 teaspoon cumin, 1/2 teaspoon oregano, 1/4 teaspoon black pepper, and 1/4 teaspoon salt, stirring to combine. Add the broth, bring to a boil and stir in the chick-peas. Reduce to a simmer, cover, and cook for 10 minutes to blend the flavors.
4. Return the beef to the pan along with the peas and corn and cook just until the beef is cooked through and the peas and corn are hot, about 3 minutes. Stir in the lemon juice(2 tbs) and parsley and serve.
Number of Servings: 6
Recipe submitted by SparkPeople user ERRICKSON85.
Total Time: 45 minutes
1. On a sheet of waxed paper, combine 1/2 teaspoon of the cumin, 1/2 teaspoon of the oregano, 1/4 teaspoon of the black bepper, and 1/4 teaspoon of the salt. Place the flour on a second sheet of wax paper. Add the beef (1 inch cubed) to the spice mixture, rubbing the mixture into the meat. Dredge the beef in the flour, shaking off the excess.
2. In a large saucepan, heat 2 teaspoons of the oil until hot but not smoking over medium heat. Add the beef and cook until lightly browned, about 4 minutes. With a slotted spoon, transfer the beef to a plate. Set aside.
3. Add the remaining 1 teaspoon oil to the pan along with the onion and garlic and cook, stirring frequently, until the onion is softened, about 5 minutes. Add the bell peppers and cook, stirring frequently, until crisp tender, about 4 minutes. Add the green chilies, turmeric, and the remaining 1/2 teaspoon cumin, 1/2 teaspoon oregano, 1/4 teaspoon black pepper, and 1/4 teaspoon salt, stirring to combine. Add the broth, bring to a boil and stir in the chick-peas. Reduce to a simmer, cover, and cook for 10 minutes to blend the flavors.
4. Return the beef to the pan along with the peas and corn and cook just until the beef is cooked through and the peas and corn are hot, about 3 minutes. Stir in the lemon juice(2 tbs) and parsley and serve.
Number of Servings: 6
Recipe submitted by SparkPeople user ERRICKSON85.
Nutritional Info Amount Per Serving
- Calories: 294.2
- Total Fat: 6.9 g
- Cholesterol: 51.4 mg
- Sodium: 340.7 mg
- Total Carbs: 29.1 g
- Dietary Fiber: 2.9 g
- Protein: 28.7 g
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