Southwest Chock Full of Goodies Stew
|
Amount |
Measure |
Ingredient -- Preparation Method |
|
-------- |
------------ |
-------------------------------- |
|
2 |
tablespoons |
vegetable oil -- divided |
|
1 |
pound |
extra lean ground beef |
|
22 |
ounces |
baked beans -- drained |
|
2 |
ounces |
pimientos -- drained and diced |
|
2 1/4 |
ounces |
black olives -- drained and diced |
|
14 1/2 |
ounces |
no-salt-added whole tomatoes -- drained and diced |
|
15 1/4 |
ounces |
no salt added white corn -- or yellow corn drained |
|
8 |
ounces |
no salt added tomato sauce |
|
6 |
ounces |
no salt added tomato sauce |
|
1 |
small |
onion -- diced |
|
2 |
cloves |
garlic -- diced |
|
1 |
cup |
red wine |
|
1 |
cup |
instant rice |
|
1 |
cup |
low sodium chicken broth |
|
1 |
teaspoon |
salt |
|
1/4 |
teaspoon |
black pepper |
|
1 |
teaspoon |
ground cumin |
|
1 |
tablespoon |
chili powder |
|
1 |
teaspoon |
dried oregano |
| 1/4 | teaspoon | crushed red pepper |
| Add 1 tablespoon to oil to Dutch oven and heat until shimmering. Add ground beef and brown breaking up chunks. Drain and remove to a bowl or colander. Add remaining tablespoon of oil to empty pan. Add onion and garlic and cook for two minutes. Add tomato paste, salt, black pepper, cumin, oregano, chili powder and crushed red pepper. Mix together and cook for two minutes. Add beef and mix together. Add tomato sauce and wine and mix together. Add beans, pimentos, olives, tomatoes and corn. Mix well. Bring to boil and then lower heat and simmer for 15 minutes. Add rice and mix well and simmer for 15 minutes. Serve. |
| Makes 10 servings. |
| Goes well with cornbread. NOTES : Mixing the tomato paste and seasonings and cooking for a couple of minutes will bloom the flavors and make them sweeter and more well rounded. |
| Per Serving : 315 Calories; 12g Fat (34.4% calories from fat); 16g Protein; 35g Carbohydrate; 5g Dietary Fiber; 31mg Cholesterol; 644mg Sodium. Exchanges: 2 Grain (Starch); 1 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 1/2 Fat. |
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