Aromatic Beef Stew with Butternut Squash
Ingredients
2 tsp. olive oil
1 lb. stew beef (round or chuck), cut in chunks
1 large onion, chopped
1 Tbsp. peeled, minced fresh ginger
2 cloves garlic, minced
1 lb. peeled cubed butternut squash, cut into 1-1/2-inch cubes (about 2-1/2 cups)
1 14.5-oz. can no-salt-added diced tomatoes
1 8-oz. can no-salt-added tomato sauce 1-1/2 cups lower-sodium beef broth
1-1/2 tsp. ground cumin
1 tsp. ground cinnamon 1/2 tsp. crushed red pepper flakes
3 cups cooked whole wheat couscous
1/4 cup sliced almonds, toasted*
1 to 2 Tbsp. chopped fresh parsley
Directions
1. Heat oil in 4-quart saucepan over medium-high heat. Add beef. Cook until browned on all sides, about 5 minutes. Transfer meat to plate, leaving juices in saucepan. Add onion to pan. Cook 6 minutes, stirring often, or until softened and translucent. Add ginger and garlic. Cook, stirring, 1 minute more.
2. Return beef to pan. Stir in squash, diced tomatoes, tomato sauce, beef broth, cumin, cinnamon, and red pepper flakes. Bring to boiling. Reduce heat to a simmer; cover. Cook until beef is tender, 30 to 35 minutes.
3. Serve with couscous. Sprinkle with almonds and parsley. Makes 6 servings.
4. *Note: Toast almonds in a dry skillet over medium-high heat, stirring frequently, about 2 minutes or until golden brown.
Nutrition Facts
Calories 421, Total Fat (g) 11, Saturated Fat (g) 3, Monounsaturated Fat (g) 6, Polyunsaturated Fat (g) 1, Cholesterol (mg) 29, Sodium (mg) 206, Carbohydrate (g) 57, Total Sugar (g) 10, Fiber (g) 10, Protein (g) 25, Vitamin C (DV%) 1.17, Calcium (DV%) 9, Iron (DV%) 23, Percent Daily Values are based on a 2,000 calorie diet
Oh, I totally agree with planning the recipes/meals ahead. I plan like four or five days at a time and buy all my ingredients in one trip. Knowing what I am going to cook ahead of time makes it so much easier. If something comes up, I just bump the meal a night or two. That's why I only plan like five meals - gives me flexibility for the week.
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