Gingered Beef Stew
|Lean beef round steak||1 Pound, cut into 2 inch strips (Boneless Steak)|
|All purpose flour||1⁄4 Cup (4 tbs)|
|Vegetable cooking spray||1|
|Chopped onion||1 Cup (16 tbs)|
|Canned reduced sodium beef broth||42 3⁄4 Ounce|
|Soy sauce||2 Tablespoon|
|Garlic powder||1 Teaspoon|
|Ground ginger||1 Teaspoon|
|Peeled cubed baking potato||4 Cup (64 tbs)|
|Sliced carrot||2 Cup (32 tbs)|
Combine meat and flour in a heavy-duty, zip-top plastic bag; seal bag, and shake well to coat meat.
Coat a Dutch oven with cooking spray.
Place over medium-high heat until hot; add meat mixture, and cook until meat is browned, stirring often.
Stir in onion; cook until tender, stirring often.
Add broth and next 4 ingredients; cover, reduce heat, and simmer 30 minutes, stirring occasionally.
Add potato and carrot; cover and cook 15 to 17 minutes or until vegetables are tender.
Serving size: Complete recipe
Calories 1774 Calories from Fat 519
% Daily Value*
Total Fat 58 g88.7%
Saturated Fat 21.7 g108.5%
Trans Fat 0 g
Cholesterol 297.3 mg99.1%
Sodium 2921.7 mg121.7%
Total Carbohydrates 189 g62.9%
Dietary Fiber 25.1 g100.4%
Sugars 30.5 g
Protein 132 g264%
Vitamin A 815.7% Vitamin C 243.6%
Calcium 33.5% Iron 97.4%
*Based on a 2000 Calorie diet