Beef and Brown Rice Stew
27
27
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.
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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?
