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Light Southwest Beef Stew Recipe

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"This hearty stew is oh-so-tasty, with a good variety of vegetables and spicy seasoning blend," writes Betty Jean Howard of Prineville, Oregon. "My husband and I enjoy if often. It's the perfect way to warm up a cool evening. Sometimes, I add a can of chopped green chilies for a little more heat."
TOTAL TIME: Prep: 10 min. Cook: 1-3/4 hours
MAKES:6 servings
TOTAL TIME: Prep: 10 min. Cook: 1-3/4 hours
MAKES: 6 servings

Ingredients

  • 1-1/2 pounds beef top round steak, cut into 1/2-inch cubes
  • 1 can (14-1/2 ounces) beef broth
  • 1 cup cubed peeled potatoes
  • 1 cup sliced carrots
  • 1 cup chopped onion
  • 1/4 cup chopped sweet red pepepr
  • 1 jalapeno pepper, seeded and chopped
  • 1 garlic clove, minced
  • 1-1/2 teaspoons chili powder
  • 1/2 teaspoon salt
  • 1 can (14-1/2 ounces) diced tomatoes, undrained
  • 2 tablespoons all-purpose flour
  • 2 tablespoons water
  • 2 tablespoons minced fresh cilantro

Nutritional Facts

One serving (1 cup) equals 222 calories, 6 g fat (2 g saturated fat), 72 mg cholesterol, 600 mg sodium, 16 g carbohydrate, 3 g fiber, 26 g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1/2 starch.

Directions

  1. In a Dutch oven coated with cooking spray, brown meat on all sides over medium-high heat. Add the broth, potatoes, carrots, onion, red pepper, jalapeno, garlic, chili powder and salt. Bring to a boil. Reduce heat; cover and simmer for 30 minutes or until potatoes and carrots are tender. Add tomatoes; cover and cook 1 hour longer or until meat is tender.
  2. Combine flour and water until smooth; stir into pot. Stir in cilantro. Bring to a boil; cook and stir for 2 minutes or until thickened. Yield: 6 servings.
Editor's Note: Wear disposable gloves when cutting hot peppers; the oils can burn skin. Avoid touching your face.
Originally published as Southwestern Beef Stew in Light & Tasty August/September 2002, p23

Nutritional Facts

One serving (1 cup) equals 222 calories, 6 g fat (2 g saturated fat), 72 mg cholesterol, 600 mg sodium, 16 g carbohydrate, 3 g fiber, 26 g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1/2 starch.

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