Beef Stew with Fresh Mango

Beef Stew with Fresh Mango
×

Beef Stew with Fresh Mango

Nutrition Facts

Beef Stew with Fresh Mango
CaloriesCalories
395 Per Serving
ProteinProtein
30g Per Serving
FiberFiber
8g Per Serving
×
Calories 395
Total Fat 9.0 g
Saturated Fat 3.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 3.5 g
Cholesterol 71 mg
Sodium 224 mg
Total Carbohydrate 50 g
Dietary Fiber 8 g
Sugars 15 g
Protein 30 g

Dietary Exchanges
2 starch, 2 vegetable, 1/2 fruit, 3 lean meat

Ingredients

Servings   6   Serving Size   1 cup stew and ½ cup couscous

Stew Ingredients

  • 1 1/2 pounds lean stew meat (1-inch cubes), all visible fat discarded
  • 2 14.5-ounce cans no-salt-added diced tomatoes, drained
  • 1 medium onion (cut into 6 wedges)
  • 1 large red bell pepper, cut lengthwise into 1/2-inch strips
  • 2 tablespoons Worcestershire sauce (lowest sodium available)
  • 1 tablespoon chili powder
  • 2 medium garlic cloves (minced)
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper

_____________________ + _____________________

  • 1 cup uncooked, whole-wheat couscous
  • 1 1/2 cups fat-free, low-sodium beef broth (or) OR
  • 1 1/2 cups fat-free, low-sodium vegetable broth
  • 1 medium mango (cut into bite-size pieces)
  • 1/2 cup chopped, fresh cilantro

Directions

Tip: Click on step to mark as complete.

  1. In the slow cooker, stir together the beef, tomatoes, onion, bell pepper, Worcestershire sauce, chili powder, garlic, cinnamon, salt, and pepper. Cook, covered, on low for 8 to 9 hours or on high for 5 to 5 1/2 hours, or until the beef is tender.
  2. About 10 minutes before serving time, prepare the couscous using the package directions, omitting the salt and substituting the broth for the water. Spoon into bowls. Ladle the stew onto the couscous. Top with the mango and cilantro.

Cooking Tip: If you have any stew and couscous left over, make tacos! Combine the stew and couscous, warm the mixture in the microwave, spoon onto warmed corn tortillas, and top each with a dollop of fat-free sour cream and a little shredded low-fat Cheddar cheese. Roll up jelly-roll style or eat using a knife and fork.

This recipe is reprinted with permission from Healthy Slow Cooker Cookbook, 2nd Edition. Copyright © 2018 by the 91ÊÓƵ. Published by Harmony Books, an imprint of Penguin Random House LLC. Available from booksellers everywhere.

Nutrition Facts

Beef Stew with Fresh Mango
CaloriesCalories
395 Per Serving
ProteinProtein
30g Per Serving
FiberFiber
8g Per Serving
×
Calories 395
Total Fat 9.0 g
Saturated Fat 3.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 3.5 g
Cholesterol 71 mg
Sodium 224 mg
Total Carbohydrate 50 g
Dietary Fiber 8 g
Sugars 15 g
Protein 30 g

Dietary Exchanges
2 starch, 2 vegetable, 1/2 fruit, 3 lean meat

Ingredients

Servings   6   Serving Size   1 cup stew and ½ cup couscous

Stew Ingredients

  • 1 1/2 pounds lean stew meat (1-inch cubes), all visible fat discarded
  • 2 14.5-ounce cans no-salt-added diced tomatoes, drained
  • 1 medium onion (cut into 6 wedges)
  • 1 large red bell pepper, cut lengthwise into 1/2-inch strips
  • 2 tablespoons Worcestershire sauce (lowest sodium available)
  • 1 tablespoon chili powder
  • 2 medium garlic cloves (minced)
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper

_____________________ + _____________________

  • 1 cup uncooked, whole-wheat couscous
  • 1 1/2 cups fat-free, low-sodium beef broth (or) OR
  • 1 1/2 cups fat-free, low-sodium vegetable broth
  • 1 medium mango (cut into bite-size pieces)
  • 1/2 cup chopped, fresh cilantro

Directions

Tip: Click on step to mark as complete.

  1. In the slow cooker, stir together the beef, tomatoes, onion, bell pepper, Worcestershire sauce, chili powder, garlic, cinnamon, salt, and pepper. Cook, covered, on low for 8 to 9 hours or on high for 5 to 5 1/2 hours, or until the beef is tender.
  2. About 10 minutes before serving time, prepare the couscous using the package directions, omitting the salt and substituting the broth for the water. Spoon into bowls. Ladle the stew onto the couscous. Top with the mango and cilantro.

Cooking Tip: If you have any stew and couscous left over, make tacos! Combine the stew and couscous, warm the mixture in the microwave, spoon onto warmed corn tortillas, and top each with a dollop of fat-free sour cream and a little shredded low-fat Cheddar cheese. Roll up jelly-roll style or eat using a knife and fork.

This recipe is reprinted with permission from Healthy Slow Cooker Cookbook, 2nd Edition. Copyright © 2018 by the 91ÊÓƵ. Published by Harmony Books, an imprint of Penguin Random House LLC. Available from booksellers everywhere.

91ÊÓƵ recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.

Copyright is owned or held by the American Association, Inc. (AHA), except for recipes certified by the Heart-Check recipe certification program or otherwise indicated. All rights are reserved. Permission is granted, at no cost and without need for further request, to link to or share AHA-own recipes provided that no text, ingredients or directions are altered; no substitutions are made; and proper attribution is made to the 91ÊÓƵ. See full terms of use.