• Beef or Turkey Stew

    This dish goes nicely with a green leaf lettuce and cucumber salad and a dinner roll. Plantains or corn can be used in place of the potatoes.

    Nutrition Facts

    Serving Size 3 ounces of beef with 1 cup vegetables
    Calories 326
    Total Fat 15 g
    Total Carbohydrate 21 g
    Protein 27 g

    Servings and Times

    Servings 5

    Ingredients and Preparation

    Ingredients Measures
    Lean beef or turkey breast cut into cubes 1 pound
    Whole wheat flour
    Salt (optional) ¼ teaspoon
    Pepper ¼ teaspoon
    Cumin ¼ teaspoon
    Olive oil 1½ tablespoons
    Garlic, minced 2 cloves
    Medium onions, sliced 2
    Celery, sliced 2 stalks
    Medium red/green bell pepper, sliced 1
    Medium tomato, finely minced 1
    Beef or turkey broth, fat removed 5 cups
    Small potatoes, peeled and cubed 5
    Small carrots 12
    Green peas 1¼ cups
    1. Preheat oven to 375°F.
    2. Mix the whole wheat flour with salt, pepper, and cumin, and roll the beef or turkey cubes in the mixture. Shake off excess flour.
    3. In a large skillet, heat the olive oil over medium-high heat. Add the beef or turkey cubes and sauté until nicely brown, about 7-10 minutes.
    4. Place the beef or turkey in an ovenproof casserole.
    5. Add minced garlic, onions, celery, and peppers to the skillet and cook until vegetables are tender, about 5 minutes.
    6. Stir in the tomato and broth. Bring to a boil and pour over the turkey or beef pieces. Cover the casserole tightly and bake for 1 hour at 375°F.
    7. Remove from the oven and stir in the potatoes, carrots, and peas. Bake for another 20-25 minutes, or until tender.
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