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African Beef Stew

Makes 6 servings

Preparation Time: 10 min
Cooking Time: 180 min

This easy stew has a touch of sweetness and a splash of heat.

Ingredients

2 lbs lean stew beef, cubed 1 kg
5  stalks celery, diced 5 
2  onions, diced 2 
1  green bell pepper, diced 1 
1  red bell pepper, diced 1 
1 cup diced zucchini 250 mL
1/4 cup lightly packed brown sugar 50 mL
1/4 cup white vinegar or cider vinegar 50 mL
1/2 tsp Worcestershire sauce 2 mL
  Hot pepper sauce  
  Salt and freshly ground black pepper  
  • Preheat oven to 350°F (180°C)
  • 12-cup (3 L) Dutch oven or casserole dish with cover
Serve with mashed potatoes and a whole-grain roll. Complete the meal with frozen yogurt for dessert.
 

Instructions

Step 1
In Dutch oven, combine beef, celery, onions, green pepper, red pepper, zucchini, brown sugar, vinegar, Worcestershire sauce, hot pepper sauce to taste, and salt and pepper to taste.

Step 2
Cook in preheated oven for 3 hours or until beef is fork-tender. Season to taste with hot pepper sauce, salt and pepper.

Tips

Slow Cooker Method: Combine all ingredients in slow cooker. Cover and cook on Low for 6 to 8 hours or until beef is fork-tender.
 
If you prefer your vegetables sautéed in oil, add 1 tbsp (15 mL) vegetable oil to the saucepan and heat over medium heat before adding the vegetables. But keep in mind that doing this will affect the nutrient analysis, since you are adding fat to the recipe.

Nutrition & Notes

Nutrition Information
Valeur nutritive
per 1 serving
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 334
24%
Fat / Lipides 15.4 g
Saturated / saturés 6.3 g
+ Trans / trans 0.5 g
Cholesterol / Cholestérol 89 mg
6%
Sodium / Sodium 143 mg
6%
Carbohydrates / Glucides 17.2 g
7%
Fiber / Fibres 1.8 g
Sugars / Sucres 13.1 g
Protein Protéines 31.1 g
10%
Vitamin A / Vitamine A
87%
Vitamin C / Vitamine C
5%
Calcium / Calcium
25%
Iron / Fer
Very high in: Vitamin C, iron, niacin, vitamin B6, vitamin B12 and zinc
High in: Riboflavin and magnesium
 
Diabetes Food Choice Values
1⁄2 Carbohydrate
4 Meat & Alternatives
Planned Extras
Make extra stew and save it for another day. Top with biscuit dough for a simple pot pie.

Contributor
Claude Gamache, Dietitian, QC
Simply Great Food - Dietitians of Canada. 2007. Published by Robert Rose Inc.
 

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