Bolivian Beef Stew

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Category : Meat

Recipe : Bolivian Beef Stew

Makes 4 servings

There are many variations of this dish, some of which include chicken or fish.
Adjust the degree of heat to suit your taste; serve with a crisp green salad and hot
corn muffins.

1 teaspoon vegetable oil
4 medium onions, chopped
1/2 medium red or green bell pepper, chopped
1 medium jalapeno pepper, seeded, deveined and chopped, or to taste (wear gloves
to prevent irritation)
15 ounces boneless lean beef loin or round, cut into 2" cubes
2 cups canned whole Italian tomatoes (no salt added), chopped (reserve juice)
1 cup low-sodium beef broth
1/4 teaspoon salt
2 cups diced pared acorn or other winter squash
10 ounces diced pared red potatoes
Two 5" ears of corn, cut into 1" pieces
2 tablespoons minced fresh cilantro, to garnish

In medium nonstick saucepan, heat oil; add onions and bell and jalapeno peppers.
Cook over medium heat, stirring frequently, 6-7 minutes, until onions are lightly
browned. Remove onion mixture from saucepan; set aside.
In same saucepan, cook beef over medium heat, stirring frequently, 8-10
minutes, until beef is browned on all sides and cooked through. Add tomatoes
with juice, broth, salt and reserved onion mixture; bring liquid to a boil. Reduce
heat to low; simmer, covered, stirring occasionally, 1-1 1/2 hours, until beef is
tender.
Add squash, potatoes and corn to beef mixture; simmer, covered, 20 minutes,
until vegetables and beef are very tender. Divide evenly among 4 bowls,
sprinkle with cilantro and serve.

SERVING (1 1/2 CUPS) PROVIDES: 1/4 Fat, 2 1/2 Vegetables, 3 Proteins, 1 1/2
Breads, 5 Optional Calories.

PER SERVING: 337 Calories, 8 g Total Fat, 3 g Saturated Fat, 63 mg Cholesterol,
428 mg Sodium, 38 g Total Carbohydrate, 6 g Dietary Fiber, 30 g Protein, 75 mg
Calcium