Southwestern Stew


Classifications: Soups and Stews

Qty Measure Ingredient


2 pounds beef stew meat, cut in 1-in cubes

2 tablespoons cooking oil

2 cups water

1 1/4 cups onion, chopped

1 cup salsa

2 cloves garlic, minced

1 tablespoon dried parsley flakes

2 teaspoons beef bouillon granules

1 teaspoon ground cumin

1/2 teaspoon salt, optional

3 medium carrots, cut in 1" pieces

1 14-1/2oz can diced tomatoes, undrained

1 1/2 cups frozen cut green beans

1 1/2 cups frozen corn

1 4 oz can chopped green chiles

Hot pepper sauce, optional

Instructions: In a 4-qt. Dutch oven over medium heat, brown meat in oil; drain. Add the nest eight ingredients; bring to a boil. Reduce heat; cover and simmer for 1 hour. Add carrots; return to a boil. Reduce heat and simmer for 20 minutes. Add tomatoes, beans, corn and chilies; return to a boil. Reduce heat; cover and simmer for 15-20 minutes or until beef and vegetables are tender. Season with hot pepper sauce if desired.



Background: Note: DIABETIC EXCHANGES: One serving (prepared with lean meat and low-sodium tomatoes and without salt and hot pepper sauce) equals 3 lean meat, 1 starch, 1 vegetable, 1/2 fat; also, 293 calories, 525 mg sodium, 82 cholesterol, 17 gm carbohydrate, 31 gm protein, 11 gm fat.

Serves: 8

Food Exchanges: