02-05-10
Aromatic Beef Stew with Butternut Squash
Makes 4 Servings
Ingredients:
2 tablespoons olive oil
1 pound stew beef, cut into cubes
1 large onion, chopped
2 cloves garlic, minced
1 tablespoon peeled and minced fresh ginger
1 pound butternut squash, peeled and cut into 1 1/2-inch cubes (about 2 1/2 cups)
1 can (14.5 oz) no-salt-added diced tomatoes
1 can (8 oz) no-salt-added tomato sauce
1 1/2 cups low-sodium beef broth
1 1/2 teaspoons ground cumin
1 teaspoon cinnamon
1/2 teaspoon red pepper flakes
3 cups cooked whole-wheat couscous
1/4 cup sliced almonds, toasted in a dry skillet over medium-high heat until golden brown, 2 minutes
4 teaspoons minced fresh parsley
Directions:
Heat oil in a 4-qt saucepan over medium-high heat. Add beef and cook until browned on all sides, about 5 minutes. Transfer meat to a plate, leaving juices in saucepan. Add onion; cook, stirring, until translucent, about 6 minutes. Add garlic and ginger; cook, stirring, 1 minute more. Return beef to pot; stir in squash, tomatoes, sauce, broth, cumin, cinnamon and pepper flakes. Bring to a boil; reduce heat to low. Cover; simmer until beef is tender, 30 to 35 minutes. Divide couscous and stew among 4 bowls. Sprinkle with almonds and parsley.
NUTRITION INFORMATION: Per serving: 480 calories; 13 g fat; 8 g fiber; 48 g carbohydrates