BEEF STEW WITH FRESH MANGO
Fresh mango and cilantro add the perfect balance to this beef stew with its full-flavored ingredients of Worcestershire sauce , chili powder , and just a bit of cinnamon . Serving it over whole-wheat couscous is an easy way to boost your fiber intake .
Servings : 6
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
Additional Ingredients
• 1 cup uncooked , whole-wheat couscous
• 1 1 / 2 cups fat-free , low-sodium beef broth 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 In the slow cooker , stir together the beef , tomatoes , onion , bell pepper , Worcestershire sauce , chili powder , garlic , cinnamon , salt , and pepper . Cover and cook on low for 8-9 hours or on high for 5 to 5 1 / 2 hours , or until the beef is tender .
About 10 minutes before serving time , prepare the couscous using the package directions , omitting the salt and substituting the broth instead of water . Spoon into bowls . Ladle the stew onto the couscous . Top with the mango and cilantro .
Nutrition Facts Calories : 395 Total Fat : 9g Saturated Fat : 3g Trans Fat : 0g Polyunsaturated Fat : 0.5g Monounsaturated Fat : 3.5g Cholesterol : 71mg Sodium : 224mg Total Carbohydrates : 50g Dietary Fiber : 8g Sugars : 15g Protein : 30g
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