Recipe: brazilian beef and black bean stew

Ingredients

• 1 recipe Cajun-Style Beef Sausage

• 2 cans (15 ounces) reduced sodium black beans, rinsed, drained

• 1 can (14 to 14.5 oz.) reduced sodium beef broth

• 1/2 cup chopped onion

• 2 cloves garlic, minced

• 1 tablespoon all-purpose flour

• 2 cups thinly sliced fresh collard greens

• Hot cooked rice

• 4 orange wedges (optional)

Directions

1. Prepare Cajun-Style Beef Sausage. Add beans, broth, onion, garlic and flour to skillet; cook 12 to 15 minutes, stirring occasionally and mashing beans with potato masher. Remove skillet from heat; stir in collard greens.
   
   Cajun-Style Beef Sausage: Combine 1 pound Ground beef (93% or leaner), 1 tablespoon liquid smoke, 1/2 teaspoon garlic powder, 1/2 teaspoon onion powder, 1/2 teaspoon salt, 1/2 teaspoon smoked paprika, 1/2 teaspoon ground red pepper, 1/4 teaspoon ground black pepper and 1/4 teaspoon dried thyme leaves in large bowl, mixing lightly but thoroughly. Heat large nonstick skillet over medium heat until hot. Add sausage mixture; cook 8 to 10 minutes, breaking into 1/2-inch crumbles and stirring occasionally.Cook's Tip: Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160°F. Color is not a reliable indicator of ground beef doneness.
2. Serve over rice. Garnish with orange wedges, if desired.Cook's Tip: Squeeze orange wedges to add juice to stew, as desired.

Nutrition information per serving: 404 Calories; 90 Calories from fat; 10g Total Fat (3 g Saturated Fat; 3 g Monounsaturated Fat;) 86 mg Cholesterol; 593 mg Sodium; 42 g Total Carbohydrate; 15 g Dietary Fiber; 41 g Protein; 6.7 mg Iron; 6.6 mg NE Niacin; 0.5 mg Vitamin B₆; 2.8 mcg Vitamin B₁₂; 6.5 mg Zinc; 22.3 mcg Selenium; 101.6 mg Choline.

This recipe is an excellent source of Dietary Fiber, Protein, Iron, Niacin, Vitamin B6, Vitamin B12, Zinc, and Selenium; and a good source of Choline.