Filipino-Style Beef Stew with Squash and Green Beans
- 1-1/2 to 2 lbs. Tennessee Grass Fed boneless chuck roast, cut into 1-inch pieces
- 2 tbsp. all-purpose flour
- 1 tbsp. vegetable oil
- 1 medium yellow onion, coarsely chopped
- 1/2 cup fresh orange juice
- 1/3 cup fresh lime juice
- 3 tbsp. reduced-sodium soy sauce
- 1 tbsp. fish sauce (nam pla)
- 3 cups peeled and cubed butternut squash (about 1 lbs.)
- 2 cups frozen cut green beans
- Lightly coat beef in flour. Heat oil in large stockpot over medium heat until hot. Brown half of beef; remove from stockpot. Repeat with remaining beef.
- Return beef to pot. Add onion, orange juice, lime juice, soy sauce and fish sauce; bring to a boil. Cook and stir 1 to 2 minutes or until brown bits attached to pan are dissolved. Reduce heat; cover tightly and simmer 1-1/2 to 2 hours or until beef is fork-tender.
- Add squash; cover and continue cooking 30 minutes. Add beans; cook 6 to 9 minutes or until squash and beans are tender.
- Serve stew over rice and garnish with cilantro, as desired.
- Slow Cooker Variation: Add beef, onion, orange juice, lime juice, soy sauce, and fish sauce to 4-1/2 to 5-1/2 quart slow cooker. Stir to combine. Cook on LOW for 6 to 8 hours. Add squash and beans 30 minute before end of cook time. Serve stew over rice and garnish with cilantro, if desired.
Nutrition information per serving, 1/6 of recipe using beef chuck shoulder and 1/2 cup cooked rice per serving: 253 calories; 8 g fat (2 g saturated fat; 3 g monounsaturated fat); 74 mg cholesterol; 654 mg sodium; 19 g carbohydrate; 3.0 g fiber; 25 g protein; 8.7 mg niacin; 0.4 mg vitamin B6; 2.5 mcg vitamin B12; 4.1 mg iron; 27.4 mcg selenium; 5.7 mg zinc; 87.5 mg choline. This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of fiber and choline. Nutrition information per serving, 1/4 of recipe using beef chuck shoulder and 1/2 cup cooked rice per serving: 307 calories; 9 g fat (2 g saturated fat; 4 g monounsaturated fat); 74 mg cholesterol; 949 mg sodium; 29 g carbohydrate; 4.6 g fiber; 27 g protein; 9.6 mg niacin; 0.5 mg vitamin B6; 2.6 mcg vitamin B12; 4.8 mg iron; 28.4 mcg selenium; 5.9 mg zinc; 89.2 mg choline. This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of fiber and choline.
Recipe/photo/information courtesy of The Beef Checkoff www.BeefItsWhatsForDinner.com