Oriental Beef Vegetable Stew
|Lean boneless top round steak||1 Pound|
|Vegetable cooking spray||1 Tablespoon|
|Onion||1 Medium, sliced|
|Garlic||2 Clove (10 gm), minced|
|Canned no salt added whole tomatoes||14 1⁄2 Ounce (1 Can)|
|Water||2 1⁄2 Cup (40 tbs)|
|Low sodium soy sauce||2 Tablespoon|
|Brown sugar||1 Tablespoon|
|Peeled grated ginger root||2 Teaspoon|
|Sliced carrot||1 1⁄2 Cup (24 tbs)|
|Sliced mushrooms||1 Cup (16 tbs)|
|Fresh bean sprouts||1⁄2 Cup (8 tbs)|
|Sliced pimiento||4 Ounce, drained (1 Jar)|
|Broccoli flowerets||1 1⁄2 Cup (24 tbs)|
Trim fat from steak; cut steak into 1-inch pieces.
Coat a Dutch oven with cooking spray; place over medium-high heat until hot.
Add steak; cook until browned on all sides, stirring frequently.
Drain and pat dry with paper towels.
Wipe drippings from pan with a paper towel.
Coat pan with cooking spray; place over medium-high heat until hot.
Add onion and garlic; saute until onion is tender.
Add steak, tomato, water, soy sauce, brown sugar, and gingerroot, stirring well.
Bring to a boil; cover, reduce heat, and simmer 1 1/2 hours.
Add sliced carrot; cover and cook 20 minutes.
Stir in sliced mushrooms, bean sprouts, and pimiento; cover and cook 15 minutes.
Add broccoli, and cook an additional 15 minutes or until meat and broccoli are tender.
Serving size: Complete recipe
Calories 1342 Calories from Fat 351
% Daily Value*
Total Fat 39 g59.7%
Saturated Fat 10.8 g54.2%
Trans Fat 0 g
Cholesterol 344 mg114.7%
Sodium 1026.8 mg42.8%
Total Carbohydrates 86 g28.8%
Dietary Fiber 14.5 g57.9%
Sugars 46.1 g
Protein 157 g314.5%
Vitamin A 757.3% Vitamin C 418.2%
Calcium 45.8% Iron 31.1%
*Based on a 2000 Calorie diet