Tuesday, May 28, 2013

Summer Stew low calorie and quick

Summer Stew
For those nights when you want some comfort foods, this one is healthy too

Ingredients
1  17 ounce package refrigerated cooked beef roast au jus 
1  8 ounce package peeled fresh baby carrots, sliced  
3 1/2 cups  water 
1/2 16 ounce package refrigerated rosemary-and-roasted garlic-seasoned, diced red-skinned potatoes (about 2 cups) 
1  14 1/2ounce can diced fire-roasted tomatoes with garlic 
2  tablespoons  snipped fresh oregano 

     

Directions
1. Pour juices from beef roast into large saucepan or saucepan; set meat aside. Add carrots and 1 cup water to saucepan; bring to boiling. Reduce heat and simmer, covered, 3 minutes. Add remaining water, potatoes, tomatoes ,and 1 tablespoon oregano. Return to boiling; cover. Simmer 3 minutes or until vegetables are tender. Break beef into bite-size pieces and add to stew; heat through. Season with salt.

2. Spoon into shallow bowls; top with freshly ground black pepper and remaining oregano. Makes 4 servings.



Nutrition Facts (Summer Stew) Servings Per Recipe 4,
 cal. (kcal) 253,
 Fat, total (g) 9,
 chol. (mg) 64,
 sat. fat (g) 4,
 carb. (g) 20,
 Monosaturated fat (g) 0,
 Polyunsaturated fat (g) 0,
 fiber (g) 3,
 sugar (g) 7,
 pro. (g) 25,
 vit. A (IU) 8066,
 vit. C (mg) 31,
 Thiamin (mg) 0,
 Riboflavin (mg) 0,
 Niacin (mg) 0,
 Pyridoxine (Vit. B6) (mg) 0,
 Folate (µg) 16,
 Cobalamin (Vit. B12) (µg) 0,
 sodium (mg) 948,
 Potassium (mg) 145,
 calcium (mg) 61,
 iron (mg) 4,
 Percent Daily Values are based on a 2,000 calorie diet
 

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