Rich with nutrient-dense beans and vegetables, this is a Southwestern version of comfort food. Serve this flavorful dish with warm homemade corn bread.
Ingredients:
1 tablespoon chili powder
1 tablespoon ground cumin
3/4 pound beef for stew, cut into 1-inch pieces
Nonstick cooking spray
1 can (about 14 ounces) fat-free reduced-sodium beef broth
1 tablespoon minced canned chipotle chilies in adobo sauce, or to taste
1 can (14 1/2 ounces) diced tomatoes, undrained
1 large green bell pepper or 2 poblano chili peppers, cut into 1/2-inch pieces
2 cans (16 ounces each) pinto or red beans, rinsed and drained
Chopped fresh cilantro (optional)
Instructions:
1. Combine chili powder and cumin in medium bowl. Add beef and toss to coat. Coat large saucepan or Dutch oven with cooking spray; heat over medium heat. Add beef; cook 5 minutes, stirring occasionally. Add beef broth and chipotle chilies with sauce; bring to a boil. Reduce heat; cover and simmer 1 hour 15 minutes or until beef is very tender.
2. With slotted spoon, transfer beef to carving board, leaving juices in saucepan. Using two forks, shred beef. Return beef to saucepan; add tomatoes with juice and bell pepper. Bring to a boil; stir in beans. Simmer, uncovered, 20 minutes or until bell pepper is tender. Garnish with cilantro, if desired.
Nutritional Information:
Nutrients per Serving:
Calories 245 (16% of calories from fat)
Total Fat 4g
Protein 24g
Carbohydrate 28g
Cholesterol 35mg
Sodium 679mg
Dietary Fiber 8g
Saturated Fat 1g
Calcium 84mg
Iron 5mg
Potassium 616mg
Vitamin A 68
Vitamin C 28mg
Dietary Exchanges: 2 Starch/Bread, 2 Lean Meat
