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| | | | This recipe is an excellent source of fiber, protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc.
This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of fiber. | |  |
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Mexican Beef Stew
2-1/2 hours
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Ingredients: |
| 3 |
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pounds beef for stew, cut into 1 inch pieces |
| 2 |
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tablespoons vegetable oil |
| 1/2 |
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teaspoon salt |
| 1 |
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cup ready-to-serve beef broth |
| 1 |
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cup prepared thick-and-chunky salsa |
| 2 |
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medium zucchini, halved, sliced (3/4-inch) |
| 1 |
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can (15 ounces) black beans, rinsed, drained |
| 1/2 |
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cup frozen corn |
| 2 |
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tablespoons cornstarch dissolved in 3 tablespoons water |
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Toppings: |
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Chopped tomato, chopped fresh cilantro, dairy sour cream (optional) |
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Instructions: |
| 1. |
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Heat oil in Dutch oven over medium heat until hot. Brown beef in batches; pour off drippings. Return beef to pan; season with salt. |
| 2. |
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Stir in broth and salsa; bring to a boil. Reduce heat; cover tightly and simmer 1-1/2 hours. Stir in zucchini, beans and corn; continue cooking, covered, 15 to 20 minutes or until beef is fork-tender. |
| 3. |
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Stir in cornstarch mixture; cook and stir 1 minute or until thickened. Serve with toppings. |
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| Makes 6 to 8 servings. |
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| | | | | Nutrition information per serving (1/6 of recipe): 394 calories; 18 g fat (5 g saturated fat; 7 g monounsaturated fat); 110 mg cholesterol; 998 mg sodium; 20 g carbohydrate; 5.3 g fiber; 43 g protein; 5.7 mg niacin; 0.6 mg vitamin B6; 3.4 mcg vitamin B12; 5.0 mg iron; 27.5 mcg selenium; 8.9 mg zinc.
Nutrition information per serving (1/8 of recipe): 295 calories; 13 g fat (4 g saturated fat; 5 g monounsaturated fat); 82 mg cholesterol; 749 mg sodium; 15 g carbohydrate; 4.0 g fiber; 32 g protein; 4.2 mg niacin; 0.5 mg vitamin B6; 2.5 mcg vitamin B12; 3.7 mg iron; 20.6 mcg selenium; 6.7 mg zinc. |
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