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Indian-Spiced Beef Stew

Use Stew Meat to try something new. This Indian-Spiced Beef Stew will take your taste buds on a worldly journey with unique flavors.

  • 2 hrs
    15 min
  • 6
    SERVINGS
  • 410
    Cal
  • 38 g
    Protein

Ingredients:

  • 2 pounds beef Stew Meat, cut into 1-inch pieces
  • 2 tablespoons vegetable oil, divided
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1-1/2 cups chopped onions
  • 2 tablespoons minced fresh ginger
  • 4 cloves garlic, minced
  • 1 can (14-1/2 ounces) tomato sauce
  • 1 tablespoon garam masala
  • 1 cup frozen peas
  • 1 cup fat-free half-and-half
Serving Suggestions:
  • Hot cooked basmati rice, naan or lime wedges (optional)

Cooking:

  1. Heat 1-1/2 teaspoons oil in stockpot over medium heat until hot. Brown 1/2 of beef; remove from stockpot. Repeat with additional 1-1/2 teaspoons oil and remaining beef. Remove beef from stockpot. Season with salt and pepper.

  2. Heat remaining 1 tablespoon oil in same stockpot over medium heat until hot. Add onions, ginger and garlic; cook and stir 3 to 5 minutes until onions are tender. Add tomato sauce and garam masala; cook and stir 1 to 2 minutes or until browned bits attached to stockpot are dissolved. Return beef to stockpot; bring to a boil. Reduce heat; cover tightly and simmer 1-3/4 to 2 hours or until beef is fork-tender.

  3. Add peas and half-and-half; continue simmering, uncovered, 1 to 2 minutes or until heated through.

  4. Serve stew with Serving Suggestions, as desired.

406 CALORIES

0 % *

5g SAT FAT

0 % DV **

38g PROTEIN

0 % DV

5 mg IRON

0 % DV

7.8 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, 1/4 of recipe: 406 Calories; 153 Calories from fat; 17g Total Fat (5 g Saturated Fat; 7 g Monounsaturated Fat;) 91 mg Cholesterol; 989 mg Sodium; 23 g Total Carbohydrate; 4.2 g Dietary Fiber; 38 g Protein; 5 mg Iron; 1 mg NE Niacin; 0.6 mg Vitamin B6; 2.8 mcg Vitamin B12; 7.8 mg Zinc; 24.3 mcg Selenium; 145.5 mg Choline.

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

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