रात का खानामध्यम

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 सर्विंग

पोषण तथ्य (प्रति सेवा)

मान प्रति सेवा · परोसने की मात्रा: 1 1/4 cup stew

231

कैलोरी

15g

प्रोटीन

37g

कार्ब्स

वसा

फाइबर

शर्करा

236mg

सोडियम

संतृप्त वसा 1 g · कोलेस्ट्रॉल 22 mg

रिंग एक सर्विंग को 2,000 कैलोरी के संदर्भ दिन के हिस्से के रूप में दिखाती हैं। Nutrola ऐप में ये आपके अपने लक्ष्यों के अनुसार भरती हैं।

सामग्री

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

निर्देश

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.

स्रोत: 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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