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Beef & Brown Rice Stew

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Recipe

 

Yield

servings

Prep

30 min

Cook

90 min

Ready

120 min
Trans-fat Free, High Fiber

Ingredients

Amount Measure Ingredient Features
1 tablespoon vegetable oil
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2 cups onions
thinly sliced
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1 teaspoon allspice
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1 teaspoon chili powder
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1 teaspoon black pepper
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8 ounces beef chuck
visible fat removed, cut into 3/4 inch pieces
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6 cups water
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28 ounces tomatoes, canned
crushed
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1 ¼ cups long grain rice
brown, uncooked
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3 each beef bouillon cubes
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10 ounces green beans
frozen
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Ingredients

Amount Measure Ingredient Features
15 ml vegetable oil
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473 ml onions
thinly sliced
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5 ml allspice
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5 ml chili powder
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5 ml black pepper
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231.2 ml/g beef chuck
visible fat removed, cut into 3/4 inch pieces
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1.4 l water
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809.2 ml/g tomatoes, canned
crushed
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296 ml long grain rice
brown, uncooked
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3 each beef bouillon cubes
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289 ml/g green beans
frozen
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Directions

Heat oven to 350℉ (180℃).

Heat oil in a 4-quart Dutch oven over medium heat.

Add onions and cook, stirring often, 7 minutes until translucent.

Add spices and meat.

Cook 5 to 6 minutes stirring 2 or 3 times.

Stir in water, tomatoes, rice and bouillon cubes.

Bring to a boil.

Cover and bake for 1 to 1¼ hours until rice and meat are tender.

Stir in green beans.

Cover.

Bake 10 more minutes until green beans are tender.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 774g (27.3 oz)
Amount per Serving
Calories 50032% from fat
 % Daily Value *
Total Fat 18g 28%
Saturated Fat 6g 31%
Trans Fat 0g
Cholesterol 58mg 19%
Sodium 364mg 15%
Total Carbohydrate 21g 21%
Dietary Fiber 5g 21%
Sugars g
Protein 44g
Vitamin A 12% Vitamin C 49%
Calcium 13% Iron 39%
* based on a 2,000 calorie diet How is this calculated?
 

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