cowboy beef stew
- 2 1/2 pounds beef for stew, cut into 1-inch pieces
- 1 package (12 to 14 oz) dired bean soup mix with seasoning paacket (not quick cooking)
- 2 cans (14 1/2 oz each) diced tomatoes with green peppers and onion
- 2 tablespoons vegetable oil
- 1 can (14 to 14 1/2 oz) beef broth
- salt & pepper to taste
- 3 cups frozen diced or hash-brown potatoes
Soak beans in water overnight in refrigerator according to package directions. Reserve seasoning packet.
Coat beef with seasoning from reserved packet. Heat 1 tablespoon oil in large stockpot over medium heat until hot. Brown 1/3 of beef; remove from stockpot. Repeat twice with remaining oil and beef, adding additional oil as needed.
Pour off drippings; return beef to stockpot. Drain beans; discard water. Add beans, tomatoes and beef broth to stockpot. Bring to a boil. Reduce heat; cover tightly and simmer 1-3/4 to 2-1/4 hours, or until beef is fork tender.
Stir in potatoes, if desired; bring to a boil. Reduce heat; continue simmering, uncovered, 5 to 7 minutes or until potatoes are tender, stirring occasionally. Season with salt and pepper, as desired.
Nutrition information per serving: 509 calories; 16 g fat (4 g saturated fat; 6 g monounsaturated fat); 91 mg cholesterol; 898 mg sodium; 46 g carbohydrate; 2.2 g fiber; 47 g protein; 6.3 mg niacin; 0.4 mg vitamin B6; 2.8 mcg vitamin B12; 8.2 mg iron; 22.6 mcg selenium; 7.2 mg zinc.
This recipe is an excellent source of protein, niacin, vitaminB6, vitaminB12, iron, selenium and zinc.