Brazilian Black Bean And Beef Casserole
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats, Grains | Brazilian | Casseroles | 8 | Servings |
INGREDIENTS
| 1 | Stalk celery, chopped fine | |
| 2 | Carrots, chopped fine | |
| 2 | Onions, chopped fine | |
| 3 | Cloves of garlic, minced | |
| 1 | Small bell pepper, chopped | |
| Fine | ||
| 1/2 | t | Grated orange zest |
| 14 1/2 | oz | No-Salt-Added stewed |
| Tomatoes | ||
| 1 | lb | Lean stew beef, cut into |
| 1/2" cubes | ||
| 4 | c | Cooked or drained and rinsed |
| Canned black beans |
INSTRUCTIONS
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 ~-- From Gemini's MASSIVE MealMaster collection at www.synapse.com/~gemini
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Nutrition (calculated from recipe ingredients)
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Calories: 198
Calories From Fat: 38
Total Fat: 4.3g
Cholesterol: 56.1mg
Sodium: 240.8mg
Potassium: 568.8mg
Carbohydrates: 17.8g
Fiber: 5.5g
Sugar: 3.7g
Protein: 23.3g