| Nutritional Recipes
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Thursday, December 02, 2010 |
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Aromatic Beef Stew With Butternut Squash |
217  |
INGREDIENTS
• 2 tablespoons olive oil
• 1 pound stew beef, cut into cubes
• 1 large onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon peeled and minced fresh ginger
• 1 pound butternut squash, peeled and cut into 1 1/2-inch cubes (about 2 1/2 cups)
• 1 can (14.5 oz) no-salt-added diced tomatoes
• 1 can (8 oz) no-salt-added tomato sauce
• 1 1/2 cups low-sodium beef broth
• 1 1/2 teaspoons ground cumin
• 1 teaspoon cinnamon
• 1/2 teaspoon red pepper flakes
• 3 cups cooked whole-wheat couscous
• 1/4 cup sliced almonds, toasted in a dry skillet over medium-high heat until golden brown, 2 minutes
• 4 teaspoons minced fresh parsley
PREPARATION
1. Heat oil in a 4-qt saucepan over medium-high heat. Add beef and cook until browned on all sides, about 5 minutes. Transfer meat to a plate, leaving juices in saucepan. Add onion; cook, stirring, until translucent, about 6 minutes. Add garlic and ginger; cook, stirring, 1 minute more. Return beef to pot; stir in squash, tomatoes, sauce, broth, cumin, cinnamon and pepper flakes. Bring to a boil; reduce heat to low. Cover; simmer until beef is tender, 30 to 35 minutes. Divide couscous and stew among 4 bowls. Sprinkle with almonds and parsley.
The skinny
480 calories per bowl, 13 g fat (3 g saturated), 56 g carbs, 8 g fiber, 34 g protein
Serves 4
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