Pirate’s Shipwreck Stew

Name: Pirate's Shipwreck Stew
Prep time: 20 min
Cook time: 60 min
Total time: 1 h 20 min
Yield: 10 servings.
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

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.

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.

Nutrition 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.

Originally published as Shipwreck Stew in Taste of Home's Down-Home Diabetic Cookbook