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Lower Carb: Beef and Tomato Stew With Pine Nuts

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Lower Carb: Beef and Tomato Stew With Pine Nuts Recipe
Nutrition Facts*
Serving Size
14 Recipe
Servings Per Recipe
4
Amount Per Serving
Calories
364
Calories from Fat
135
% Daily Value
Total Fat
15g
23%
Saturated Fat
2g
10%
Trans Fat
0g
Cholesterol
52mg
17%
Sodium
631mg
26%
Total Carbohydrates
32g
11%
Dietary Fiber
7g
28%
Sugars
11g
Protein
28g
Calcium
26mg
3%

Number of servings: 4

Calories per serving: 364

Preparation time: 30 min

Total time: 30 min

Ingredients

13 cup pine nuts

Nonstick cooking spray

1 tbsp canola oil

34 lb beef stew meat

1 cup chopped onion

4 garlic cloves, minced

3 cups sliced mushrooms

1 cup reduced-sodium beef broth

1 cup water

1 tsp basil

14 tsp salt

14 tsp pepper

12 (6-oz) can tomato paste, no salt added

1 (14 12-oz) can diced tomatoes, no salt added

2 tbsp Worcestershire sauce

12 (15-oz) can low-sodium garbanzo beans, drained

12 cup sliced carrots

2 cups green beans, cut in 1-inch lengths

Directions

1. In a small skillet, over medium-high heat, toast pine nuts for 4 to 6 minutes stirring often. Remove from heat and set aside.

2. Spray a large pot or saucepan with nonstick cooking spray. Place the pot or saucepan over medium-high heat and add canola oil. When oil is hot, add stew meat and cook 5 to 8 minutes or until browned.

3. Add onion and garlic and sauté 1 minute.

4. Add mushrooms and cook 2 minutes.

5. Add broth, water, basil, salt, pepper, tomato paste, tomatoes, Worcestershire sauce, garbanzo beans, and carrots. Bring to a boil. Cover. Reduce heat to simmer and cook 25 minutes.

6. Add green beans and cook 5 more minutes. To serve, top with toasted pine nuts.

Makes 4 servings.

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