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Beef and Sweet Potato Stew

You can substitute butternut squash for the sweet potatoes in this recipe if you'd like. This stew is excellent served over the Root Vegetable Cakes, which are also featured this month.

Prep Time: 20 minutes

Nutrition Facts

Serving Size: 1 cup

  • Calories 195
  • Carbohydrate 18 g
  • Protein 19 g
  • Fat 5 g
  • Saturated Fat 1.7 g
  • Sugar 8 g
  • Dietary Fiber 3 g
  • Cholesterol 45 mg
  • Sodium 210 mg
  • Potassium 545 mg

This Recipe Serves 8

Ingredients

1 tablespoon olive oil
Cooking spray
1 1/2 pounds lean beef stew meat (chuck or round)
1 onion, diced
2 carrots, sliced 1/2 inch thick rounds
2 celery stalks, diced
2 1/2 cups fat-free, reduced sodium beef broth
1/2 cup prunes, diced
1 cup hot water
2 sweet potatoes (about 6 ounces each), peeled and diced into 1 inch chunks
1 1/2 teaspoons ground cinnamon
1 teaspoon ground black pepper
1 teaspoon salt (optional)
1/4 cup chopped parsley

Instructions

  1. Add olive oil and generous amount of cooking spray to a large soup pot over high heat. In batches, brown beef on all sides. Do not overcrowd the pan with beef or it will not brown.
  2. Remove the beef from the pan and set aside. Add onions, carrots and celery to the pan and sauté for 4-5 minutes.
  3. Add the beef broth and scrape the brown bits off the bottom of the pan. Add beef and simmer for 1 hour.
  4. While the beef is simmering, soak the prunes in hot water for 20 minutes. Drain the prunes, saving the water and set aside.
  5. After the beef has simmered for 1 hour, add the drained prunes, sweet potatoes, 1/2 cup of the prune water, cinnamon, ground black pepper and salt (optional). Bring to a simmer, covered, for 20 minutes or until potatoes are tender.
  6. Stir in the chopped parsley and serve.

MAKE IT GLUTEN-FREE: Ensure your ingredients are gluten free and this dish can be gluten-free.

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