Beef And Squash Stew
|Lean boneless round steak||1 1⁄2 Pound (1/2 Inch Thick)|
|Vegetable cooking spray||1|
|Chopped onion||1⁄2 Cup (8 tbs)|
|Canned no salt added whole tomatoes||14 1⁄2 Ounce, undrained and chopped (1 Can)|
|Unsweetened apple juice||1 Cup (16 tbs)|
|Water||1⁄2 Cup (8 tbs)|
|Dried whole thyme||1⁄2 Teaspoon|
|Ground nutmeg||1⁄2 Teaspoon|
|Ground white pepper||1⁄4 Teaspoon|
|Cubed sweet potatoes||2 Cup (32 tbs)|
|Carrots||2 Medium, scraped and cut into 1/2 inch slices|
|Cubed yellow squash||2 Cup (32 tbs)|
|Cubed zucchini||1 Cup (16 tbs)|
Trim fat from steak, and cut into 1-inch cubes.
Coat a Dutch oven with cooking spray, place over medium-high heat until hot.
Add onion, and saute 2 minutes or until tender.
Reduce heat to medium,add steak, and cook until browned, stirring of ten.
Add tomatoes and next 5 ingredients; bring to a boil.
Cover, reduce heat, and simmer 1 hour.
Add sweet potatoes and carrots.
Cover and cook 25 minutes.
Add yellow squash and zucchini; cover and cook an additional 20 minutes or until vegetables are tender.
Serving size: Complete recipe
Calories 2309 Calories from Fat 612
% Daily Value*
Total Fat 69 g106.2%
Saturated Fat 1.2 g5.9%
Trans Fat 0 g
Cholesterol 654 mg218%
Sodium 759.2 mg31.6%
Total Carbohydrates 181 g60.5%
Dietary Fiber 30.5 g122%
Sugars 81.4 g
Protein 236 g471%
Vitamin A 1798% Vitamin C 114.3%
Calcium 77.5% Iron 70.5%
*Based on a 2000 Calorie diet