Wednesday, January 15, 2014

[Healthy_Recipes_For_Diabetic_Friends] BRAZILIAN BLACK BEAN AND BEEF CASSEROLE

 

 
                     
* Exported from MasterCook *

                 BRAZILIAN BLACK BEAN AND BEEF CASSEROLE

Recipe By     :
Serving Size  : 8     Preparation Time :0:00
Categories    : CORE                            stove top

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1              stalk  celery -- chopped fine
  2                     carrots -- chopped fine
  2                     onions -- chopped fine
  3             cloves  garlic -- minced
  1              small  bell pepper -- chopped fine
     1/2      teaspoon  grated orange zest
  1                can  no-salt -added stewed tomatoes -- 14 1/2 ounces
  1              pound  lean stew beef -- cut into 1/2cubes
  4               cups  canned black beans -- cooked, drained and rinsed

1.  Spray a medium-large pot with cooking spray and saute celery, carrots, onions, garlic, and bell pepper.  Cover and simmer gently for 5 minutes, stirring every now and then to make sure vegetables are not sticking.

2.  Add orange zest and tomatoes, along with meat.  Cover and simmer for 30 minutes, stirring occasionally.  Add black beans and simmer, uncovered, for 15-30 minutes more, until stew is nice and thick.

3.  Season to taste with pepper.

Source:
  "MasterCook@yahoogroups.com"
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Per Serving (excluding unknown items): 135 Calories; 1g Fat (7.6% calories from fat); 8g Protein; 23g Carbohydrate; 8g Dietary Fiber; 0mg Cholesterol; 412mg Sodium.  Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1 Vegetable.


Nutr. Assoc. : 0 0 0 0 0 0 0 0 0

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