Fiesta Stew Pot
Fiesta Stew Pot is a warm hearty recipe that is ideal for the winter weather and combines a host of ingredients like beef meat, vegetables, fruits, beans, spices, herbs and cheese. These ingredients lend their characteristic flavours and textures producing a harmonious balance that makes for a delicious main course dish prepared specially on holidays or festive occasions.
Ingredients and Preparation
Flour is mixed with spice powders - cumin, cinnamon, chili and garlic powders and combined together in a large bowl. Cubed beef pieces are coated in this mixture and pan-fried till well-browned on all sides. After transferring to a heavy-bottomed stew pot, defatted beef broth and apple juice are added. The meat is covered and cooked in the liquids by simmering on medium heat until tender within about an hour. Vegetables like cubed potatoes, tomatoes, onions, bell peppers, tomato sauce and honey are added. Once again the pot is covered and simmered for about 35- 40 minutes or until potatoes become tender. Cubed apples and boiled kidney beans are added next, covered and simmered one last time until the apples are tender within about 15 minutes. The chopped parsley is stirred in with a final garnish of shredded cheese and chopped olives before serving.
A serving of ~ 275 g supplies:
o 434.2 calories with 148 calories from fat
o Total Fat content is 20.41 g with 5.6 g saturated fat, polyunsaturated fat 3.9 g and monounsaturated fat of 8.7 g
o Cholesterol content is 83.7.0 mg
o Sodium content is 515.3 mg and Potassium 893.21 mg
o Total carbohydrate content is 30.6 g with dietary fibre content of 6.2 g and 11.9 g sugars.
o Protein content is 32.9 g.
Fiesta Stew Pot may be a good source of Vitamins A, C, folate, B-vitamins; minerals like calcium, phosphorus, magnesium among others. It isalso a good source of valuable phytonutrients like Lycopene, beta-carotenes and Lutein that have anti-oxidant roles protecting delicate tissues from free radical damage.
This one-pot dish is packed with nutrients coming from the nutritious veggies, fruit, legumes etc. but can be made more nourishing with addition of some mixed greens and when served along with couscous and a glass of fresh lemon juice.