Costa Rican Beef and Vegetable Soup with Yellow Rice
|Lean boneless beef chuck||2 Pound, trimmed of fat and cut into 1 1/2-inch cubes|
|Onion||1 Large, thinly sliced|
|Thinly sliced celery||1 Cup (16 tbs)|
|Garlic||3 Clove (15 gm), minced or pressed|
|Red bell pepper||1 Large, seeded and cut into thin, bite-size strips|
|Water||1 1⁄2 Cup (24 tbs)|
|Canned beef broth||29 Ounce (2 Cans, 14 1/2 Ounce Each)|
|Yellow rice||1 Cup (16 tbs)|
|Ear of corn||1 Large, cut into 3/4-inch-thick slices|
|Coarsely shredded cabbage||4 Cup (64 tbs)|
|Loosely packed cilantro leaves||1⁄3 Cup (5.33 tbs)|
Arrange beef cubes slightly apart in a single layer in a shallow baking pan.
Bake in a 500° oven until well browned (about 20 minutes).
Meanwhile, in a 3 1/2-quart or larger electric slow cooker, combine onion, celery, garlic, bay leaf, and bell pepper.
Transfer browned beef cubes to cooker.
Pour a little of the water into baking pan, stirring to dissolve drippings; then pour into cooker.
Add broth and remaining water.
Cover and cook at low setting until beef is very tender when pierced (about 8 hours).
About 15 minutes before beef is done, prepare Yellow Rice.
While rice is cooking, increase cooker heat setting to high; add corn.
Cover; cook for 5 more minutes.
Add cabbage; cover and cook until cabbage is bright green and both cabbage and corn are tender to bite (8 to 10 more minutes).
Stir in cilantro; season to taste with salt and pepper.
Ladle soup into wide, shallow bowls; add a scoop of Yellow Rice to each.
Calories 646 Calories from Fat 91
% Daily Value*
Total Fat 13 g19.4%
Saturated Fat 4.4 g22%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 816.1 mg34%
Total Carbohydrates 75 g25.1%
Dietary Fiber 7.9 g31.7%
Sugars 10.5 g
Protein 57 g114.7%
Vitamin A 30.1% Vitamin C 133.5%
Calcium 8.6% Iron 9.9%
*Based on a 2000 Calorie diet