Showing You How To Give Up Sodium Without Giving Up Your Life
Beef With Chili Dumplings
A great southwestern meal in a pot. With the dumplings nothing else is even needed. Either used cooked dried kidney beans or a can of no salt added ones like Eden Organic.
2 lb Beef Round Steak
1/4 c flour
1 t chili powder
10 oz Frozen Corn
2 c Kidney Beans,Cooked
1/2 t Cumin
1/4 t Black Pepper
2 T Olive Oil
1 c Onion,Chopped
------- Dumplings
1 T Unsalted Butter
1 t chili powder
3/4 c Skim Milk
2 c Flour
1 T Sodium Free Baking Powder
1/4 c Unsalted Butter
Trim fat from beef and cut into 1" cubes. Shake meat with flour, chili powder, cumin and pepper in a zipper baggie to coat well. heat oil in a large Dutch oven. Add beef cubes to oil, a few at a time, and brown. Stir in onion and sauté until soft. Return beef to pot. Drain liquid from beans into a large measuring container, add water to make 3 cups. Stir into beef mixture and cover. Heat to boiling. Lower heat and simmer for 2 hours or until beef is tender. Stir in corn and beans; heat to boiling again. To make chili dumplings, heat 1 tablespoon butter with chili powder in a small saucepan until bubbly. In large bowl combine flour and baking powder. Cut in 1.4 cup butter until mixture resembles coarse crumbs. Add milk and chili-butter mix to baking mix all at once and stir with a fork until evenly moist. Drop batter by tablespoon on top of boiling stew to make 12 mounds. Cook uncovered, 10 minutes. Cover. Cook 10 minutes longer or until dumplings are done.
Yield: 8 Servings
Sodium Category: LowSodium
Diabetic Exchanges
0 Starch
0 Fruit
0 Milk
0 Other Carbohydrates
0 Vegetable
0 Lean Meat
0 Very Lean Meat
0 Fat
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Nutrition Facts
Serving Size 1 Helping Servings Per Recipe 8 Amount Per Serving |
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| Calories | 653 |
| Calories from Fat | 178 |
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| % Daily Values * | |
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Total Fat 187 gr Saturated Fat 7 gr Polyunsaturated Fat 1 gr Monounsaturated Fat 7 gr Cholesterol 122 mg Sodium 92 mg Potassium 1437 mg Carbohydrates 66 gr Dietary Fiber 14gr Protein 58 gr |
26% 36% 41% 4% 32% 26% 56% |
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Vitamin A Vitamin C Calcium Iron |
11% 11% 20% 54% |
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* Percent Daily Values are based on a 2000 calorie diet |
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