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Cowboy Beef Stew

Fill your house with the aroma of slowly cooked beef stew. The hearty combination of beans, beef and tomatoes will satisfy any hunger.

  • 2 hrs
    45 min
  • 8
    SERVINGS
  • 410
    Cal
  • 45 g
    Protein

Ingredients:

  • 2-1/2 pounds beef Stew Meat, cut into 1-inch pieces
  • 1 package (12 to 14 ounces) dried bean soup mix with seasoning packet (not quick cooking)
  • 2 cans (14-1/2 ounces each) diced tomatoes with green peppers and onion
  • 2 tablespoons vegetable oil
  • 1 can (14-1/2 ounces) beef broth
  • 3 cups frozen diced or hash-brown potatoes (optional)

Cooking:

  1. Soak beans in water overnight in refrigerator according to package directions. Reserve seasoning packet.

  2. Coat beef Stew Meat with seasoning from reserved packet. Heat 1 tablespoon oil in large stockpot over medium heat until hot. Brown 1/3 of beef; remove from stockpot. Repeat twice with remaining oil and beef, adding additional oil as needed.

  3. Pour off drippings; return beef to stockpot. Drain beans; discard water. Add beans, tomatoes and beef broth to stockpot. Bring to a boil. Reduce heat; cover tightly and simmer 1-3/4 to 2-1/4 hours, or until beef is fork tender and beans are soft.

  4. Stir in potatoes, if desired; bring to a boil. Reduce heat; continue simmering, uncovered, 5 to 7 minutes or until potatoes are tender, stirring occasionally. Season with salt and pepper, as desired.

406 CALORIES

0 % *

3.5g SAT FAT

0 % DV **

45g PROTEIN

0 % DV

5.8 mg IRON

0 % DV

8.9 mg ZINC

0 % DV

* Based on a 2,000 calorie diet
** Percent Daily Values are based on a 2,000-calorie diet

Nutrition information per serving: 406 Calories; 98.1 Calories from fat; 10.9g Total Fat (3.5 g Saturated Fat; 0.3 g Trans Fat; 2.5 g Polyunsaturated Fat; 4.5 g Monounsaturated Fat;) 105 mg Cholesterol; 1487 mg Sodium; 31 g Total Carbohydrate; 1.6 g Dietary Fiber; 5.7 g Total Sugars; 45 g Protein; 0 g Added Sugars; 85.9 mg Calcium; 5.8 mg Iron; 532 mg Potassium; 5.3 mcg Vitamin D; 0.3 mg Riboflavin; 4.8 mg NE Niacin; 0.6 mg Vitamin B6; 2.9 mcg Vitamin B12; 249 mg Phosphorus; 8.9 mg Zinc; 64.7 mcg Selenium; 110.6 mg Choline.

This recipe is an excellent source of Protein, Iron, Vitamin D, Riboflavin, Niacin, Vitamin B6, Vitamin B12, Zinc, Selenium, and Choline; and a good source of Potassium, and Phosphorus.

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