Showing You How To Give Up Sodium Without Giving Up Your Life
Mexican Beef Stew
This recipe comes from an old Better Homes and Gardens Mexican cookbook, with only minor modification. It's a very showy meal, with the large pieces of corn and zucchini. I uploaded a picture to ???. This can be cooked on the stove in a covered Dutch oven, or if you happen to have the traditional Spanish clay pot called an olla, that would be even better. But I've always cooked it in the oven in a covered enamelware cooker, whicj makes the beef very tender.
2 lb Beef Stew Meat,Cubed
2 T Oil
3 c Water
2 T Parsley
1 t Red Pepper Flakes
1 cn No Salt Added Tomatoes
1 Onion,Cut Up
1/4 c Water
2 T Sesame Seeds
2 ea Garlic,Minced
1 t Low Sodium Beef Bouillon
1/4 t Cumin
2 Zucchini,Cut In 1" Pieces
3 Turnip,Diced
3 Corn,Cut In 1" Pieces
Brown meat in oil, half at a time. Place meat, water and parsley in covered roasting pan and cook at 350 until meat in tender, about 1 1/2 hours. in blender combine tomatoes, onion, spices, bouillon and 1.4 cup of water. Blend until nearly smooth. Add to beef mixture along with squash, potatoes and corn. Continue cooking until vegetables are done, about 40 minutes.
Yield: 8 Servings
Sodium Category: LowSodium
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Nutrition Facts
Serving Size 1 Helping Servings Per Recipe 8 Amount Per Serving |
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| Calories | 447 |
| Calories from Fat | 220 |
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| % Daily Values * | |
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Total Fat 24 gr Saturated Fat 8 gr Polyunsaturated Fat 3 gr Monounsaturated Fat 10 gr Cholesterol 113 mg Sodium 129 mg Potassium 798 mg Carbohydrates 21 gr Dietary Fiber 4.1gr Protein 37 gr |
37% 41% 38% 5% 20% 7% 16% |
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Vitamin A Vitamin C Calcium Iron |
13% 50% 8% 29% |
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* Percent Daily Values are based on a 2000 calorie diet |
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