Spicy Beef Stew
|Canned tomato sauce||8 Ounce (1 Can)|
|Dried chili||2 , seeded and chopped|
|Garlic powder||1 Teaspoon|
|Ground cinnamon||1⁄4 Teaspoon|
|Ground allspice||1⁄4 Teaspoon|
|Lean beef||3 Pound, cut into 1.5 inch cubes|
|Water||2 Cup (32 tbs)|
|Potatoes||5 Medium, peeled and cut into 1.5 inch pieces|
|Carrots||4 Medium, cut into 0.5 inch slices|
|All purpose flour||1⁄4 Cup (4 tbs)|
|Cold water||1⁄2 Cup (8 tbs)|
Combine first 8 ingredients, mixing well.
Pour over beef in a shallow container; cover and marinate 2 hours in the refrigerator.
Heat shortening in a Dutch oven over medium heat.
Add beef and marinade, cook, stirring occasionally, until beef is browned.
Add 2 cups water, and bring to a boil.
Cover, reduce heat, and simmer 1 hour.
Add potatoes and carrots to beef mixture; simmer an additional 30 to 40 minutes or until vegetables are tender.
Combine flour and 1/2 cup water, stirring until smooth.
Gently stir flour mixture into beef mixture.
Cook until stew is thickened and bubbly.
Calories 286 Calories from Fat 84
% Daily Value*
Total Fat 9 g14.4%
Saturated Fat 3.6 g18.1%
Trans Fat 0.2 g
Cholesterol 52 mg17.3%
Sodium 552.1 mg23%
Total Carbohydrates 21 g7%
Dietary Fiber 3 g12.1%
Sugars 2.8 g
Protein 29 g58.7%
Vitamin A 78.1% Vitamin C 31%
Calcium 5.9% Iron 17.6%
*Based on a 2000 Calorie diet