Ellie Krieger - Aromatic Beef Stew with Butternut Squash

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2 tsp EVOO
1 lb stew beef (round or chuck), cut into chunks
1 lg onion, chopped
1 Tbs minced peeled fresh ginger
2 cloves garlic, minced
1 lb peeled cubed butternut squash, cut into 1.5 inch cubes (2.5 cups)
1 14.5 oz can no salt added diced tomatoes
1 8oz can no salt added diced tomatoes
1 8oz can no salt added tomato sauce
1.5 c low sodium beef broth
1.5 tsp ground cumin
1 tsp ground cinnamon
1/2 tsp crushed red pepper flakes
3 c cooked whole wheat couscous
1/4 c sliced almonds, toasted in a dry skillet over medium high heat, stirring frequently, about 2 minutes
4 tsp minced fresh pasley
1. Heat the oil in a 4 quart saucepan over medium high heat. add the beef and cook until browned on all sides, about 5 minutes. Transfer the meat to a plate, leaving the juices in the saucepan. Add the onion and cook, stirring, until softened and translucent, about 6 minutes. Add the ginger and cook, stirring, for 1 additional minute. Return the beef to the pot and stir in the cumin, cinnamon, and red pepper flakes. Bring to a boil, then reduce the heat to a simmer. Cover and cook until the beef is tender, 30 - 35 minutes.
2. Spoon the stew over the couscous and sprinkle each serving with almonds and parsley.
4 servings

480 calories
13g fat
34g protein

Janice Cook

Member since Jan 2010

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