Beef Stew With Mango And Pumpkin
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats, Grains, Dairy | Sami | Soup | 6 | Servings |
INGREDIENTS
| 12 | oz | Lean beef, trimmed sirloin |
| in stewing pieces | ||
| 2 | t | Olive oil, light |
| 1/2 | c | Minced onion |
| 2 | Garlic cloves, minced | |
| 1 1/2 | c | Beef bouillon, or mushroom |
| 1 | c | Chopped tomatoes with puree |
| mixed with | ||
| 1 | T | Red wine vinegar, up to 3 |
| tbsp or balsamic | ||
| vinegar | ||
| 1/2 | t | Dried oregano |
| 1/2 | t | Dried thyme, or less by half |
| Salt and pepper | ||
| 2 1/2 | c | Pumpkin cubes, about 13 |
| ounces | ||
| Cut into 1-inch pieces | ||
| 1 | Carrot, 1/2" diagonal slices | |
| 2 | c | Mango, fresh or frozen cut |
| into 1-inch dice | ||
| 3/4 | c | Corn kernels, drained |
| 1/3 | c | Seedless raisins, black or |
| golden | ||
| 3 | c | Cooked white rice |
| 3 | T | Chopped fresh cilantro |
| 4 | oz | Nonfat plain yogurt, mixed |
| with | ||
| 4 | T | Nonfat dry milk powder, set |
| aside for 30min | ||
| Spinach and romaine salad |
INSTRUCTIONS
We reduced meat from 2 pounds beef chuck to 6/8-pound of lean, trimmed sirloin; oil from 2 tbsp to 2 tsp. Used golden raisins; balsamic vinegar. Substituted mango. A winner! 12/15/97 In food processor, finely chop the onion and garlic together. Heat oil in large pot over medium-high heat. Pat the meat dry with paper towels. Lightly season with pepper and salt. Saute the beef with the onion and garlic, stirring occasionally, until it is brown on all sides, and the onion is soft, about 10 minutes. Meanwhile, prepare the bouillon (stock or water may be substituted). Add the bouillon, tomatoes, red wine vinegar (or balsamic vinegar) and oregano, thyme, salt and pepper to the stew pot. Stir well. Reduce heat and simmer the stew, covered, for 1 hour, stirring occasionally. Raise the heat so that the stew boils moderately, add the pumpkin squash and carrot (1-inch pieces, 1/2-inch slices). Cover and cook for an additional 20 minutes, reduce heat to prevent scorching or boil-over. Stir the stir. Next add the peaches, corn, and raisins. Cover and cook for 10 minutes more. Taste and adjust the pepper and salt; oregano and thyme, if necessary. Ladle the stew into wide soup bowls over or along side a bed of rice. Garnish with cilantro. Dollop with the blended yogurt. PER SERVING: 10 ounces of meat: 332.2 cals, 4.8 g fat (12.8% cff); 12 ounces 345 cals, 5.3 g fat (13.6%). For balance, serve with a spinach and romaine salad. SOURCE: Beef Stew with Peaches and Pumpkin. In Latin American Cooking Across the USA (1997) by Himilce Novas and Rosemary Silva (Random House). For festive occasions in autumn and winter, Argentine Americans may serve this stew en zapallo, in a carved pumpkin that has been baked separately. Some of the pumpkin flesh is scooped out when the stew is ladled into bowls. For less fuss, cook chunks of pumpkin right in the stew as in this recipe for CARBONADA CRIOLLA. The zapallo or pumpkin used in Argentina resembles the West Indiian calabaza, which is a green pumpkin, also called Cuban Squash. Substitute sugar pumpkin, Hubbard squash, butternut, banana, or even acorn squash. For the fruit, use 3 medium ripe peaches, peeled, halved, pitted, and cut into 1-inch dice; or 6 canned peach halves, drained and cut into 1-inch dice. Serves 4 without rice and 6 with rice. Recipe by: Latin American Cooking Across the USA /path Dec 1997 Posted to Digest eat-lf.v097.n318 by KitPATh <phannema@wizard.ucr.edu> on Dec 16, 1997
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Nutrition (calculated from recipe ingredients)
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Calories: 569
Calories From Fat: 170
Total Fat: 19.3g
Cholesterol: 75.3mg
Sodium: 1794.7mg
Potassium: 558.7mg
Carbohydrates: 58.3g
Fiber: 12.8g
Sugar: 9.6g
Protein: 21g