Pirate's Shipwreck Stew Recipe

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Pirate's Shipwreck Stew Recipe

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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.
MAKES:
10 servings
TOTAL TIME:
Prep: 20 min. Cook: 1 hour
MAKES:
10 servings
TOTAL TIME:
Prep: 20 min. Cook: 1 hour

Ingredients

  • 1 pound lean ground beef (90% lean)
  • 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.
Originally published as Shipwreck Stew in Taste of Home's Down-Home Diabetic Cookbook Annual 1995, p129

Nutritional Facts

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

  • 1 pound lean ground beef (90% lean)
  • 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
  1. In a skillet, brown beef with onion over medium heat; drain. In a 3-qt. baking dish, combine beef mixture with remaining ingredients.
  2. Cover and bake at 350° for 1 hour or until rice and potatoes are tender. Yield: 10 servings.
Originally published as Shipwreck Stew in Taste of Home's Down-Home Diabetic Cookbook Annual 1995, p129

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