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Curried Lentil-Beef Stew

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Curried Lentil-Beef Stew Recipe
Nutrition Facts*
Serving Size
14 Recipe
Servings Per Recipe
4
Amount Per Serving
Calories
388
Calories from Fat
81
% Daily Value
Total Fat
9g
14%
Saturated Fat
2g
10%
Trans Fat
0g
Cholesterol
52mg
17%
Sodium
576mg
24%
Total Carbohydrates
44g
15%
Dietary Fiber
14g
56%
Sugars
7g
Protein
34g
Calcium
57mg
6%

Number of servings: 4

Calories per serving: 388

Preparation time: 25 min

Total time: 60 min

Ingredients

34 lb beef stew meat, cut into 12-inch pieces

2 tsp flour

Nonstick cooking spray

1 tbsp canola oil

4 garlic cloves, minced

1 cup chopped onion

1 tbsp grated fresh ginger

1 cup sliced carrots

3 cups low-sodium chicken broth

2 cups water

34 cup dry lentils

1 cup yams, cut into 1-inch pieces

2 tsp curry powder

1 tsp onion powder

14 tsp salt

14 tsp pepper

1 cup green beans, cut into 1-inch lengths

14 cup chopped cilantro

12 cup nonfat plain yogurt

Directions

1. In a large bowl, combine the stew meat with flour and coat thoroughly. 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 coated stew meat and cook 5 to 8 minutes or until browned.

3. Add garlic, onion, ginger, and carrots. Cook 2 minutes.

4. Add broth, water, lentils, yams, curry powder, onion powder, salt, and pepper. Bring to a boil. Cover. Reduce heat to a simmer and cook 25 minutes.

5. Add green beans and cook 5 to 10 more minutes or until lentils are tender.

6. To serve, top with cilantro and yogurt.

Makes 4 servings.

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