Barack Obama's Baked Beef Stew - 33g Carbs, 5g Fiber
Servings: 6
Nutrition per Serving:
412 Calories, 13g Fat, 5g Saturated Fat, 6g Monounsat Fat, Trace Polyunsaturated Fat, 30.4% Calories From Fat, 32.9% Calories From Carbs, 36.8% Calories From Protein, 37g Protein,
33g Total Carbs, 5g Dietary Fiber
0.9mg Vitamin B6, 4.7mcg Vitamin B12, 0.3mg Thiamin B1,
0.4mg Riboflavin B2, 83mg Cholesterol, 756mg Sodium, 7mg Niacin, 1,395mg Potassium, 50mg Calcium, 8mg Iron, 9mg Zinc, 27mg Vitamin C,
Food Exchanges:
4 1/2 Lean Meat, 1 1/2 Vegetable, 1 1/2 Grain (Starch),
WW Points: 9
--- In Healthy_Recipes_For_Diabetic_Friends@yahoogroups.com, "rod507" <rod507@...> wrote:
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> Barack Obama's Baked Beef Stew
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> 1 can (14-1/2 ounce size) diced tomatoes, undrained
> 3/4 cup water
> 1/4 cup red wine or beef broth
> 3 tablespoons quick-cooking tapioca
> 2 teaspoons sugar
> 1 1/2 teaspoon seasoned salt
> 1 teaspoon browning sauce, optional
> 1/2 teaspoon dried marjoram
> 1/2 teaspoon pepper
> 2 pounds beef stew meat, cut into 1-inch cubes
> 5 small red potatoes, quartered
> 4 medium carrots, cut into 1-inch chunks
> 2 celery ribs, cut into 3/4-inch chunks
> 1 medium onion, cut into chunks
> 1/2 cup soft bread crumbs
> 1 cup frozen peas, thawed
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> Recipe
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> In a large bowl, combine the tomatoes, water, wine or broth, tapioca, sugar, seasoned salt, browning sauce if desired, marjoram and pepper.
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> Let stand for 15 minutes.
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> Add the meat, potatoes, carrots, celery, onion and bread crumbs.
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> Pour into a greased 13-in. x 9-in. x 2-in. baking dish.
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> Cover and bake at 375 for 1-1/4 hours.
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> Stir in peas.
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> Bake, uncovered, 15-20 minutes longer or until meat and vegetables are tender.
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