Low Fat Stew Recipes

Ingredients:

1 tbsp olive oil
1 1/2 lb lean boneless beef -cut into cubes
1 medium onion, chopped -1/2 cup
3 cloves garlic, minced
1 cup chicken or beef broth
7 1/2 oz tomatoes, cut up
1 red sweet pepper, seeded -roasted and coarsely chopped -1/3 cup
1/4 cup imported greek olives -pitted and cut up
2 tsp finely shredded orange peel
1 1/2 tsp dried italian seasoning, crushed
2 medium yellow summer squash -halved lengthwise and sliced
3 oranges, peeled and - sectioned
pepper, to taste
3 cup hot cooked couscous -or orzo

Instructions:

Hear oil in a Dutch oven. Brown meat, half at a time, in hot oil. Return
all meat to pan along with onion and garlic. Cook and stir for 1 minute.
Add broth, undrained tomatoes, roasted pepper, olives, orange peel, and
Italian seasoning. Cover and bake in a 350° oven for 1 1/2 hours, or cook
on rangetop over low heat for 1 1/4 hours.

Add squash and bake 30 minutes more or simmer 15 minutes more or till meat
is tender. Just before serving, add oranges and season to taste with
pepper. Serve with hot cooked couscous or orzo.

Makes 6 servings.

Nutrition facts per serving: 338 cal., 9 g total fat (2 g sat. fat), 72 mg
cholesterol, 271 g sodium, 31 g carbohydrate., 6 g dietary fiber, 33 g pro.
Daily Value: 13% vitamin. A, 76% vitamin. C, 24% iron.

Food exchanges: 1/2 vegetable, 1 1/2 bread, 4 meat, 1/2 fat.

Busted by Gail Shermeyer <4paws@netrax.net>.



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Preparation Time: 0:00

Servings: 6