Beef Stew

Ingredients:

• 1 pound lean beef or turkey breast, cut into cubes
• 2 Tbsp. whole wheat flour
• ¼ tsp. salt (optional)
• ¼ tsp. pepper
• ¼ tsp. cumin
• 1½ Tbsp. olive oil
• 2 cloves garlic, minced
• 2 medium onions, sliced
• 2 stalks celery, sliced
• 1 medium red/green bell pepper, sliced
• 1 medium tomato, finely minced
• 5 cups beef or turkey broth, fat removed
• 5 small potatoes,peeled and cubed
• 12 small carrots, cut into large chunks
• 1¼ cups green peas

• Directions:

• Preheat oven to 375 °F.
• Mix the whole wheat flour with salt, pepper, and cumin. Roll the beef or turkey cubes in the mixture. Shake off excess flour.
• In a large skillet, heat olive oil over medium-high heat. Add beef or turkey cubes and sauté until nicely brown, about 7–10 minutes.
• Place beef or turkey in an ovenproof casserole dish.
• Add minced garlic, onions, celery, and peppers to skillet and cook until vegetables are tender, about 5 minutes.
• Stir in tomato and broth. Bring to a boil and pour over turkey or beef in casserole dish. Cover dish tightly and bake for 1 hour at 375 °F.
• Remove from oven and stir in potatoes, carrots, and peas. Bake for another 20–25 minutes or until tender.

Nutrition Facts:

 
Beef or Turkey Stew
Serving Size 1½ cup

Amount Per Serving

Calories320

Calories from Fat60

% Daily Value (DV)*

Total Fat 7g11%

Saturated Fat 1.5g8%

Trans Fat 0g

Cholesterol 40mg13%

Sodium 520mg22%

Total Carbohydrate 41g14%

Dietary Fiber 8g32%

Sugars 9g

Protein 24g

Vitamin A340%

Vitamin C80%

Calcium6%

Iron15%

*Percent Daily Values are based on a 2,000 calorie diet.

This dish goes nicely with a green leaf lettuce and cucumber salad and a dinner roll. Plantains or corn can be used in place of the potatoes.