DinnerMedium

Three Sisters Stew

Name: Three Sisters Stew
Prep time: 25 min
Cook time: 50 min
Total time: 75 min
Yield: 6
Ingredients: 1/2 pound ground beef; 1 cup onions, diced; 3 cups water; 3 cups red potatoes, cubed (or 1 1/2 cans, about 24 ounces, low-sodium sliced potatoes, drained); 2 tomatoes, diced (or 1 can, about 15 ounces, low-sodium diced tomatoes, drained); 1 can (15 ounces) tomato sauce, no salt added; 1/2 cup frozen corn kernels (or 1/4 can, about 4 ounces, low-sodium whole kernel corn, drained); 1/2 cup yellow squash, diced (or 1/4 can, about 4 ounces, low-sodium sweet potatoes, drained and diced); 1/2 cup green squash, diced (or 1/4 can, about 4 ounces, low-sodium carrots, drained); 1/2 can low-sodium kidney beans, drained (about 8 ounces); 1/2 can low-sodium black beans (about 8 ounces); 1/4 cup quick cooking oats; 2 cloves garlic, finely chopped; 1/4 teaspoon black pepper; 1/4 teaspoon salt

This hearty stew is great for dinner and even better the next day. It uses different ingredients like sweet potatoes and quick-cooking oats.

1 h 15 min6 servings

Nutrition Facts (per serving)

Values are per serving · Serving Size: 1 1/4 cup stew

231

Calories

15g

Protein

37g

Carbs

Fat

Fiber

Sugar

236mg

Sodium

Saturated Fat 1 g · Cholesterol 22 mg

Rings show one serving as a share of a 2,000 calorie reference day. In the Nutrola app they fill against your own goals.

Ingredients

ground beef
1/2 pound
onions, diced
1 cup
water
3 cups
red potatoes, cubed (or 1 1/2 cans, about 24 ounces, low-sodium sliced potatoes, drained)
3 cups
tomatoes, diced (or 1 can, about 15 ounces, low-sodium diced tomatoes, drained)
2
tomato sauce, no salt added
1 can (15 ounces)
frozen corn kernels (or 1/4 can, about 4 ounces, low-sodium whole kernel corn, drained)
1/2 cup
yellow squash, diced (or 1/4 can, about 4 ounces, low-sodium sweet potatoes, drained and diced)
1/2 cup
green squash, diced (or 1/4 can, about 4 ounces, low-sodium carrots, drained)
1/2 cup
low-sodium kidney beans, drained (about 8 ounces)
1/2 can
low-sodium black beans (about 8 ounces)
1/2 can
quick cooking oats
1/4 cup
garlic, finely chopped
2 cloves
black pepper
1/4 teaspoon
salt
1/4 teaspoon

Instructions

1
In a small skillet, brown ground beef and onions over medium to high heat for 8 to 10 minutes. Drain fat.
2
In a large pot, combine cooked ground beef, water, and red potatoes.
3
Bring the pot to a boil and cook for 15 minutes.
4
Add all the other ingredients to the pot and bring to a boil. Lower heat and simmer for about 25 minutes.

Source: USDA MyPlate Kitchen · A Harvest of Recipes with USDA Foods USDA Food Distribution Program on Indian Reservations Adapted from a recipe submitted by Alicson Scott, Chickasaw Nation, Get Fresh! Nutrition Education Program

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