Fresh mango and cilantro add the perfect balance to this beef stew with its full-flavored complements of Worcestershire sauce, chili powder, and just a bit of cinnamon. Serving it over whole-wheat couscous is an easy way to boost your fiber intake.
Slow Cooker Size/Shape: 5- to 7-quart round or oval
Slow Cooking Time: 8 to 9 hours on low, OR 5 to 5 1/2 hours on high
Beef Stew with Fresh Mango
Calories395 Per Serving
Protein30g Per Serving
Fiber8g Per Serving
|Total Fat||9.0 g|
|Saturated Fat||3.0 g|
|Trans Fat||0.0 g|
|Polyunsaturated Fat||0.5 g|
|Monounsaturated Fat||3.5 g|
|Total Carbohydrate||50 g|
|Dietary Fiber||8 g|
2 starch, 2 vegetable, 1/2 fruit, 3 lean meat
1 1/2 pounds lean stew meat (1-inch cubes), all visible fat discarded
2 14.5-ounce cans no-salt-added diced tomatoes, drained
1 medium onion (cut into 6 wedges)
1 large red bell pepper, cut lengthwise into 1/2-inch strips
2 tablespoons Worcestershire sauce (lowest sodium available)
1 tablespoon chili powder
2 medium garlic cloves (minced)
1/2 teaspoon ground cinnamon
1/4 teaspoon salt
1/4 teaspoon black pepper
_____________________ + _____________________
1 cup uncooked, whole-wheat couscous
1 1/2 cups fat-free, low-sodium beef broth (or)OR
1 1/2 cups fat-free, low-sodium vegetable broth
1 medium mango (cut into bite-size pieces)
1/2 cup chopped, fresh cilantro
In the slow cooker, stir together the beef, tomatoes, onion, bell pepper, Worcestershire sauce, chili powder, garlic, cinnamon, salt, and pepper. Cook, covered, on low for 8 to 9 hours or on high for 5 to 5 1/2 hours, or until the beef is tender.
About 10 minutes before serving time, prepare the couscous using the package directions, omitting the salt and substituting the broth for the water. Spoon into bowls. Ladle the stew onto the couscous. Top with the mango and cilantro.
Cooking Tip: If you have any stew and couscous left over, make tacos! Combine the stew and couscous, warm the mixture in the microwave, spoon onto warmed corn tortillas, and top each with a dollop of fat-free sour cream and a little shredded low-fat Cheddar cheese. Roll up jelly-roll style or eat using a knife and fork.
This recipe is reprinted with permission from Healthy Slow Cooker Cookbook, 2nd Edition. Copyright © 2018 by the American Heart Association. Published by Harmony Books, an imprint of Penguin Random House LLC. Available from booksellers everywhere.