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Beef and Brown Rice Stew

 

27

Yield

servings

Prep

30

min

Cook

90

min

Ready

120

min

Trans-fat Free, High Fiber
 

Ingredients

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

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

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Nutrition Facts

Serving Size 774g (27.3 oz)
Amount per Serving
Calories 50032% of calories 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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