Brazilian Black Bean and Beef Casserole

1 hours Prep: 20 minutes Cook: 1 hours

317 calories per serving view nutrition facts

8 servings suggest servings

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Ingredients

1	Stalk	celery	finely chopped
2	each	carrots	finely chopped
2	each	onions	finely chopped
3	each	garlic cloves	minced
1	each	sweet bell pepper	small, finely chopped
1/2	teaspoon	orange zest	grated
14 1/2	ounces	tomatoes, stewed, canned	no-salt-added
1	pound	stewing beef	lean, cut into 1/2 inch cubes
4	cups	black beans, canned	cooked, drained, rinsed

Directions

Spray a medium-large pot with cooking spray and sauté celery, carrots, onions, garlic, and bell pepper.

Cover and simmer gently for 5 minutes, stirring every now and then to make sure vegetables are not sticking.

Add orange zest and tomatoes, along with meat.

Cover and simmer for 30 minutes, stirring occasionally.

Add black beans and simmer, uncovered, for 15-30 minutes more, until stew is nice and thick.

Season to taste with pepper.

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Nutrition Facts

Serving Size 302g

Amount per Serving

Calories 317 33% of calories from fat

	% Daily Value*
Total Fat 12.0g	18%
Saturated Fat 5.0g	23%
Trans Fat 0.0g
Cholesterol 49mg	16%
Sodium 633mg	26%
Total Carbohydrate 30.0g	10%
Dietary Fiber 10.0g	40%
Sugars 4.0g
Protein 24.0g	47%

Vitamin A	54%		Vitamin C	91%
Calcium	9%		Iron	27%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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