by kirra » Thu Dec 08, 2011 4:47 pm
Beef & Butternut Squash Stew
Ingredients:
1 Lb lean beef stew meat, sirloin or flat iron steak, cut into 1" cubes
1 Tablespoon olive oil
1 cup peeled and cut butternut squash - I can sometimes find this squash already peeled and cut (great for roasting) but if not available, CAREFULLY cut this squash as it has a very tough outer layer.
1 cup shredded cabbage
2 stalks of celery, chopped
1/2 cup dehydrated Sweet Red Bell Pepper
2 cups fresh tomatoes, diced
1 mild green chile, chopped.
1 Bay Leaf
1/4 cup brown sugar, packed
2 cups water
1 teaspoon Worcestershire Powder or Worcestershire sauce
1 tablespoon Salt Free Adobo Seasoning
Salt and Pepper to taste, optional
Preparation:
In a dutch oven or skillet, heat oil and add meat, searing on all sides until brown, but not cooked through
Place meat, squash, cabbage, red bell peppers, tomatoes, green chiles, and brown sugar - stir to combine.
In a separate bowl, combine water, Worcestershire Powder or sauce and Adobo Seasoning, mix with a whisk or fork until combined.
Pour liquid into the slow cooker and add the bay leaf. Cook on low for 7-8 hours until meat and vegetables are tender. Serves: 4
Nutritional Info:
(per serving)
Calories 312
Protein 23g
Carbs 21g
Cholesterol 74mg
Fat 16g
Sat Fat 5g
Trans Fat 0g
Fiber 3g
Sodium 126mg
Sugar 14g
[b][size=150]Beef & Butternut Squash Stew[/size]
Ingredients:
[/b]
1 Lb lean beef stew meat, sirloin or flat iron steak, cut into 1" cubes
1 Tablespoon olive oil
1 cup peeled and cut butternut squash - I can sometimes find this squash already peeled and cut (great for roasting) but if not available, CAREFULLY cut this squash as it has a very tough outer layer.
1 cup shredded cabbage
2 stalks of celery, chopped
1/2 cup dehydrated Sweet Red Bell Pepper
2 cups fresh tomatoes, diced
1 mild green chile, chopped.
1 Bay Leaf
1/4 cup brown sugar, packed
2 cups water
1 teaspoon Worcestershire Powder or Worcestershire sauce
1 tablespoon Salt Free Adobo Seasoning
Salt and Pepper to taste, optional
[b]Preparation:[/b]
In a dutch oven or skillet, heat oil and add meat, searing on all sides until brown, but not cooked through
Place meat, squash, cabbage, red bell peppers, tomatoes, green chiles, and brown sugar - stir to combine.
In a separate bowl, combine water, Worcestershire Powder or sauce and Adobo Seasoning, mix with a whisk or fork until combined.
Pour liquid into the slow cooker and add the bay leaf. Cook on low for 7-8 hours until meat and vegetables are tender. Serves: 4
[b]Nutritional Info: [/b]
(per serving)
Calories 312
Protein 23g
Carbs 21g
Cholesterol 74mg
Fat 16g
Sat Fat 5g
Trans Fat 0g
Fiber 3g
Sodium 126mg
Sugar 14g