7's Orange Beef Stew

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Nutritional Info
  • Servings Per Recipe: 9
  • 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

View full nutritional breakdown of 7's Orange Beef Stew calories by ingredient


Introduction

I made beef stew adding an orange sauce I learned from a spark recipe for Beef Broccoli Orange I am just figuring out the calories and make it simple to add to my daily intake. I made beef stew adding an orange sauce I learned from a spark recipe for Beef Broccoli Orange I am just figuring out the calories and make it simple to add to my daily intake.
Number of Servings: 9

Ingredients

    10 oz beef chuck
    2 baking potatoes
    1 12 oz can stewed tomatoes
    1 fresh tomato
    1 whole white onion
    1 cup fresh chopped broccoli
    the zest of 2 oranges
    the juice of 2 oranges
    3 cloves garlic
    1 tbs of Kikimon low sodium soy sauce
    2 tbsp extra virgin olive oil


Directions

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.