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.

  • 3
    hrs
  • 6
    SERVINGS
  • 540
    Cal
  • 60 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 to 14-1/2 ounces) beef broth
  • 3 cups frozen diced or hash-brown potatoes (optional)
  • Salt and pepper

Cooking:

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

  2. Coat beef 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.

  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.

540 CALORIES

0 % *

5g SAT FAT

0 % DV **

60g PROTEIN

0 % DV

7.7 mg IRON

0 % DV

11.8 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: 540 Calories; 126 Calories from fat; 14g Total Fat (5 g Saturated Fat; 6 g Monounsaturated Fat;) 140 mg Cholesterol; 2012 mg Sodium; 42 g Total Carbohydrate; 7.1 g Dietary Fiber; 60 g Protein; 7.7 mg Iron; 5.8 mg Niacin; 0.7 mg Vitamin B6; 3.9 mcg Vitamin B12; 11.8 mg Zinc; 85.8 mcg Selenium; 145.4 mg Choline.

This recipe is an excellent source of Dietary Fiber, Protein, Iron, Niacin, Vitamin B6, Vitamin B12, Zinc, Selenium, and Choline.

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