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Pirate's Shipwreck Stew Recipe

I got this recipe from a minister's wife, and I imagine she used it many times at church gatherings. It's an inexpensive "stick-to-the-ribs" dinner that's quite easy to prepare. Plus, it tastes even better reheated the next day.

This recipe is:

Diabetic Friendly

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Pirate's Shipwreck Stew Recipe

Prep: 20 min. Cook: 1 hour

Yield: 10 Servings

20 60 80

Ingredients

1 pound lean ground beef (90% lean)
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With Johnsonville Italian Sausage.
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1 cup chopped onion
3 cups cubed peeled potatoes
3 medium carrots, sliced
1 cup chopped celery
1/4 cup minced fresh parsley
1 package (9 ounces) frozen cut green beans, thawed
1 can (16 ounces) kidney beans, rinsed and drained
1 can (8 ounces) tomato sauce
1/4 cup uncooked long-grain rice
1 teaspoon Worcestershire sauce
1/2 to 1 teaspoon chili powder
1/4 teaspoon ground pepper
1 cup water

Directions

In a skillet, brown beef with onion over medium heat; drain. In a 3-qt. baking dish, combine beef mixture with remaining ingredients.
Cover and bake at 350° for 1 hour or until rice and potatoes are tender. Yield: 10 servings.

Nutritional Facts 1/10 recipe equals 204 calories, 4 g fat (0 saturated fat), 32 mg cholesterol, 154 mg sodium, 28 g carbohydrate, 0 fiber, 15 g protein. Diabetic Exchanges: 1-1/2 starch, 1-1/2 lean meat, 1 vegetable.

Originally published as Shipwreck Stew in Taste of Home's Down-Home Diabetic Cookbook Annual 1995, p129