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Ingredients: 2 cans (14-1/2 ounces each) no-salt-added stewed tomatoes 3 cups water 1/2 pound well-trimmed beef bottom round, cut into 1-inch dice 8 ounces lentils, rinsed and picked over 1 large sweet potato (12 ounces), peeled and cut into 1/2-inch cubes 1 medium onion, cut into wedges 1 to 2 tablespoons minced fresh red or green chili peppers, to taste 2 teaspoons thyme 1/2 teaspoon salt 1/4 teaspoon black pepper 3 bay leaves Directions: In large saucepan, combine stewed tomatoes, water, beef, lentils, sweet potato, onion, half the minced chili peppers, thyme, salt, black pepper and bay leaves. Cover and bring to a boil over medium-high heat. Reduce heat to medium-low and cook, stirring occasionally, until flavors are blended and lentils are tender, about 40 minutes. With slotted spoon, remove about 1-1/2 cups of stew (but no meat) and puree in a blender or food processor. Return puree to stew and stir to combine. Remove and discard bay leaves. Stir in remaining minced chili peppers and serve. Good source of: beta-carotene, fiber, folate, iron, lycopene, potassium, vitamin B6, vitamin C, zinc. Nutritional information per serving: Calories: 415 Fat: 6.4g Saturated fat: 2.3g Fiber: 23g Protein: 30g Carbohydrate: 60g Cholesterol: 36mg Sodium: 347mg |