Southwest Beef Stew
TOTAL TIME: Prep: 20 min. Cook: 20 min.
YIELD: 8 servings.
Add your family's favorite picante sauce to ground beef, black beans and corn, then watch how quickly they empty their bowls. This mixture freezes well, so I keep a batch on hand for quick nutritious meals.
—Janet Brannan of Sidney, Montana
Ingredients
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2 pounds lean ground beef (90% lean)
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1-1/2 cups chopped onions
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1 can (28 ounces) diced tomatoes, undrained
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1 package (16 ounces) frozen corn, thawed
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1 can (15 ounces) black beans, rinsed and drained
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1 cup picante sauce
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3/4 cup water
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1 teaspoon ground cumin
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3/4 teaspoon salt
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1/2 teaspoon garlic powder
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1/2 teaspoon pepper
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1/2 cup shredded reduced-fat cheddar cheese
Directions
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1.
In a Dutch oven, cook beef and onions over medium heat until meat is no longer pink; drain. Stir in the tomatoes, corn, beans, picante sauce, water, cumin, salt, garlic powder and pepper. Bring to a boil. Reduce heat; cover and simmer for 15 minutes or until corn is tender. Sprinkle with cheese.
Nutrition Facts
1-1/3 cups: 344 calories, 12g fat (5g saturated fat), 45mg cholesterol, 847mg sodium, 28g carbohydrate (0 sugars, 7g fiber), 31g protein. Diabetic Exchanges: 4 lean meat, 1-1/2 starch, 1 vegetable.
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