Aromatic Beef Stew With Butternut Squash (from Self Magazine Nov. 2009)
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
PREPARATION
Heat oil in a 4-qt saucepan over medium-high heat. Add beef and cook until browned on all sides, about 5 minutes. Transfer meat to a plate, leaving juices in saucepan. Add onion; cook, stirring, until translucent, about 6 minutes. Add garlic and ginger; cook, stirring, 1 minute more. Return beef to pot; stir in squash, tomatoes, sauce, broth, cumin, cinnamon and pepper flakes. Bring to a boil; reduce heat to low. Cover; simmer until beef is tender, 30 to 35 minutes. Divide couscous and stew among 4 bowls. Sprinkle with almonds and parsley.
Makes 4 servings
Number of Servings: 4
Recipe submitted by SparkPeople user AJP5763.
INGREDIENTS * 2 tablespoons olive oil * 1 pound stew beef, cut into cubes * 1 large onion, chopped * 2 cloves garlic, minced * 1 tablespoon peeled and minced fresh ginger * 1 pound butternut squash, peeled and cut into 1 1/2-inch cubes (about 2 1/2 cups) * 1 can (14.5 oz) no-salt-added diced tomatoes * 1 can (8 oz) no-salt-added tomato sauce * 1 1/2 cups low-sodium beef broth * 1 1/2 teaspoons ground cumin * 1 teaspoon cinnamon * 1/2 teaspoon red pepper flakes * 3 cups cooked whole-wheat couscous * 1/4 cup sliced almonds, toasted in a dry skillet over medium-high heat until golden brown, 2 minutes * 4 teaspoons minced fresh parsley
PREPARATION
Heat oil in a 4-qt saucepan over medium-high heat. Add beef and cook until browned on all sides, about 5 minutes. Transfer meat to a plate, leaving juices in saucepan. Add onion; cook, stirring, until translucent, about 6 minutes. Add garlic and ginger; cook, stirring, 1 minute more. Return beef to pot; stir in squash, tomatoes, sauce, broth, cumin, cinnamon and pepper flakes. Bring to a boil; reduce heat to low. Cover; simmer until beef is tender, 30 to 35 minutes. Divide couscous and stew among 4 bowls. Sprinkle with almonds and parsley.
Makes 4 servings
Number of Servings: 4
Recipe submitted by SparkPeople user AJP5763.
Nutritional Info Amount Per Serving
- Calories: 186.7
- Total Fat: 7.5 g
- Cholesterol: 0.0 mg
- Sodium: 646.7 mg
- Total Carbs: 27.1 g
- Dietary Fiber: 4.9 g
- Protein: 5.1 g
Member Reviews