Calypso Beef Soup - 23.4g Carbs, 4.7g Fiber, 3g Sugar
From: National Cattlemen's Beef Association
www.beefitswhatsfordinner.com
{Note: Recipe does not state when to put the beef back in. I suggest
putting it back with the water, black-eyed peas and coconut milk.}
This recipe is an excellent source of protein, niacin, vitamin B6,
vitamin B12, iron, selenium and zinc; and a good source of fiber.
Total recipe time: 45 to 50 minutes
Servings: 6
1 1/2 lb 95% ground beef
1 cup diced peeled sweet potato
1/2 cup chopped onion
1/2 cup chopped red bell pepper
1 tsp curry powder
2 Tbsp all-purpose flour
2 cups water OR ready-to-serve beef broth
1 (15 1/2 oz can) black-eyed peas, rinsed, drained
1 (13 1/2 oz can) light unsweetened coconut milk
2 cups packed fresh baby spinach leaves
3 Tbsp chopped fresh thyme
Salt and ground black pepper
Heat large nonstick skillet over medium heat until hot.
Add ground beef; cook 8 to 10 minutes, breaking into
3/4-inch crumbles and stirring occasionally. Remove from
skillet with slotted spoon. Pour off drippings in pan; add
sweet potato, onion, bell pepper and curry powder.
Cook 4 to 5 minutes or until onion and pepper are crisp-tender,
stirring occasionally. Stir in flour; cook and stir 1 minute.
Stir in water, black-eyed peas and coconut milk; bring to a
boil. Reduce heat; cover and simmer 5 to 8 minutes or until
sweet potato is tender. Stir in spinach and thyme.
Cook 1 minute or until spinach wilts. Season with
salt and black pepper, as desired.
Servings: 6
Nutrition per Serving:
308 Calories, 11g Fat, 6g Saturated Fat, 3g Monounsaturated Fat,
76mg Cholesterol, 30g Protein, 327mg Sodium, 22g Carbs, 4.1g Dietary Fiber
7mg Niacin, 0.5mg Vitamin B6, 2.3mcg Vitamin B12, 4.7mg Iron,
21.2mcg Selenium, 6.7mg Zinc
Nutrition From: www.caloriecount.about.com
Servings: 6
Serving Size: 394 g
Nutrition per Serving:
371 Calories, 123 Calories from Fat, 13.6g Total Fat, 7g Saturated Fat,
0.2g Trans Fat, 101mg Cholesterol, 169mg Sodium, 23.4g Total Carbs,
4.7g Dietary Fiber, 3g Sugars, 38.2g Protein
Vitamin A 153% - Vitamin C 34% - Calcium 8% - Iron 40%
Nutrition Grade: A
Good points:
Low in sodium
Low in sugar
High in iron
High in niacin
High in selenium
Very high in vitamin A
High in vitamin B12
High in zinc
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