Fresh mango 和 cilantro add the perfect balance to this beef stew with its full-flavored complements of 伍斯特沙司, 辣椒粉, 再加一点肉桂. Serving it over whole-wheat couscous is an easy way to boost your fiber intake.
慢炖锅的大小/形状: 5- to 7-quart round or oval
慢煮沙巴足球体育平台最少8到9小时， OR 5到5个半小时
营养成分
卡路里
蛋白质
纤维营养成分
| 卡路里 | 395 | |
|---|---|---|
| 总脂肪 | 9.0 g | |
| 饱和脂肪 | 3.0 g | |
| 反式脂肪 | 0.0 g | |
| 多不饱和脂肪 | 0.5 g | |
| 不饱和脂肪 | 3.5 g | |
| 胆固醇 | 71 mg | |
| 钠 | 224 mg | |
| 总碳水化合物 | 50 g | |
| 膳食纤维 | 8 g | |
| 糖 | 15 g | |
| 蛋白质 | 30 g | |
饮食交流
2 starch, 2 vegetable, 1/2 fruit, 3 lean meat
成分
份 6
服务规模 1 cup stew 和 ½ cup couscous
炖肉的成分
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1 1/2 pounds lean stew meat (1-inch cubes), all visible fat discarded -
2 14.5-ounce cans no-盐-added diced 西红柿, drained -
1 medium 洋葱 (cut into 6 wedges) -
1 large red 甜椒, cut lengthwise into 1/2-inch strips -
2 tablespoons 伍斯特沙司 (lowest sodium available) -
一汤匙辣椒粉 -
2 medium 大蒜 cloves (minced) -
1/2 teaspoon ground 肉桂 -
1/4茶匙盐 -
1/4茶匙黑胡椒
_____________________ + _____________________
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1 cup uncooked, whole-wheat couscous -
1 1/2 cups fat-free, low-sodium beef broth (or) OR -
1 1/2 cups fat-free, low-sodium vegetable broth -
1 medium mango (cut into bite-size pieces) -
1/2 cup chopped, fresh cilantro
方向
Tip: Click on step to mark as complete.
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用慢炖锅, 把牛肉搅在一起, 西红柿, 洋葱, 甜椒, 伍斯特沙司, 辣椒粉, 大蒜, 肉桂, 盐, 和胡椒. Cook, covered, on low for 8 to 9 hours or on high for 5 to 5 1/2 hours, or until the beef is tender. -
About 10 minutes before serving time, prepare the couscous using the package directions, omitting the 盐 和 substituting the broth for the water. 舀进碗里. Ladle the stew onto the couscous. Top with the mango 和 cilantro.
烹饪小技巧: If you have any stew 和 couscous left over, make tacos! Combine the stew 和 couscous, warm the mixture in the microwave, spoon onto warmed corn tortillas, 和 top each with a dollop of fat-free sour cream 和 a little shredded 低脂 Cheddar cheese. Roll up jelly-roll style or eat using a knife 和 fork.
