African Beef and Plantain Stew

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Category : Meat

Recipe : African Beef and Plantain Stew

Makes 4 servings

Plantains are banana-like vegetables that get creamy as they cook and add a hint of
sweetness to this filling stew.

1/2 teaspoon vegetable oil
4 medium onions, sliced
4 large garlic cloves, minced
12 ounces boneless lean beef loin or round, cut into 2" cubes
1 cup low-sodium beef broth
1/2 cup stewed tomatoes (no salt added), chopped
1/2 teaspoon crushed red pepper flakes, or to taste
3 tablespoons peanut butter
1 cup sliced peeled yellow-ripe plantain, pared and cut into 1/2" slices
1 cup diced pared acorn or other winter squash
2 tablespoons fresh lemon juice
1/2 ounce unsalted shelled peanuts, chopped, to garnish

In large nonstick skillet, heat oil; add onions. Cook over medium heat, stirring
frequently, 8-10 minutes, until onions are golden brown. Add garlic; cook, stirring
frequently, 2 minutes. Remove onion mixture from skillet; set aside.
Spray same skillet with nonstick cooking spray; heat. Add beef; cook over medium
heat, stirring frequently, 8-10 minutes, until beef is browned on all sides and
cooked through. Add broth, tomatoes, pepper flakes and reserved onion mixture;
cook, scraping up brown bits from bottom of skillet, 5 minutes, until heated
through and well-combined. Reduce heat to low; simmer, covered, stirring
occasionally, 1-1 1/2 hours, until beef is tender.
In blender or food processor, combine 1/2 cup liquid from skillet and peanut
butter; let stand until slightly cooled, then puree until smooth. Transfer peanut
butter mixture to beef mixture; stir to combine. Stir in plantain and squash;
simmer, covered, stirring frequently, 30 minutes, until plantain and squash are
tender and beef is very tender. Stir in juice; divide evenly among 4 bowls,
sprinkle with peanuts and serve.

SERVING (1 1/2 CUPS) PROVIDES: 1 Fat, 1 1/4 Vegetables, 3 Proteins, 3/4 Bread,
20 Optional Calories.

PER SERVING: 339 Calories, 14 g Total Fat, 3 g Saturated Fat, 50 mg Cholesterol, 212
mg Sodium, 31 g Total Carbohydrate, 4 g Dietary Fiber, 26 g Protein, 59 mg Calcium