Brazilian Black Bean and Beef Casserole
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INGREDIENTS
- 1 14.25-oz can No-Salt-Added stewed tomatoes
- 1 lb Lean stew beef ; cut into 1/2" cubes
- 3 Cloves garlic ; minced
- 1 Small bell pepper ; chopped Fine
- 2 Onions ; chopped fine
- Tomatoes
- 1/2 ts orange zest ; Grated
- 4 c black beans ; rinsed, drained and cooked, canned
- 1 Stalk celery ; chopped fine
- 2 Carrots ; chopped fine
INSTRUCTIONS
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. Season to taste with pepper. Nutritional Analysis (per serving): Calories 172, fat 1.619g, sodium 242mg, cholesterol 15.6mg ~--
NOTES
Nutrition
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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| Serving Size: 1 Serving (256g) | ||
| Recipe Makes: 8 | ||
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| Calories: 298 | ||
| Calories from Fat: 106 (36%) | ||
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| Amt Per Serving | % DV | |
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| Total Fat 11.7g | 16 % | |
| Saturated Fat 4.6g | 23 % | |
| Monounsaturated Fat 4.9g | ||
| Polyunsanturated Fat 0.7g | ||
| Cholesterol 40.3mg | 12 % | |
| Sodium 121.4mg | 4 % | |
| Potassium 745.8mg | 20 % | |
| Total Carbohydrate 30.2g | 9 % | |
| Dietary Fiber 10g | 40 % | |
| Sugars, other 20.2g | ||
| Protein 19.2g | 27 % | |
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Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
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Calories per serving: 298
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