Aromatic Beef Stew with Butternut Squash Recipe

Looking for an easy Aromatic Beef Stew with Butternut Squash recipe? Learn how to make Aromatic Beef Stew with Butternut Squash using healthy ingredients.


Submitted by tmadonnad

Makes 4 servings



Recipe by Ellie Krieger Serving size: 1 3/4 cup Excellent source of: Copper, Fiber, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Protein, Riboflavin, Selenium, Thiamin, Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin K, Zinc Good source of: Calcium, Folate, Pantothenic Acid

Recipe Ingredients for Aromatic Beef Stew with Butternut Squash

2 teaspoons olive oil
1 pound beef (round or chuck), cut into chunks
1 large onion, chopped
1 tablespoon fresh ginger(minced, peeled)
2 cloves garlic, minced
1 pound butternut squash (peeled, cut into 1/ 1/2 inch cubes. about 2 1/2 cups)
14 1/2 ounce can diced tomatoes(no-salt-added)
8 ounce can tomato sauce (no-salt-added)
1 1/2 cups beef broth (low-sodium)
1 1/2 teaspoons ground cumin
1 teaspoon ground cinnamon
1/2 teaspoon crushed red pepper flakes
1/4 cup sliced almonds, toasted in a dry skillet over medium-high heat, stirring frequently, until golden brown and fragrant, about 2 mi
4 teaspoons minced fresh parsley
3/4 cups whole-wheat couscous,dry ( about 3 cups, cooked)

Recipe Directions for Aromatic Beef Stew with Butternut Squash

  1. Heat the oil in a 4-quart saucepan over medium-high heat. Add the beef and cook until browned on all sides, about 5 minutes. Transfer the meat to a plate, leaving the juices in the saucepan. Add the onion and cook, stirring, until softened and translucent, about 6 minutes. Add the ginger and garlic and cook, stirring, for 1 additional minute. Return the beef to the pot and stir in the squash, diced tomatoes, tomato sauce, beef broth, cumin, cinnamon, and red pepper flakes. Bring to a boil, then reduce the heat to a simmer. Cover and cook until the beef is tender, 30 to 35 minutes.

  2. Spoon the stew over the couscous, and sprinkle each serving with almonds and parsley.

Categories

Main Dish

Nutrition Facts
Serving Size 560.1g
Amount Per Serving
Calories
514
Calories from Fat
121
% Daily Value*
Total Fat
13.5g
21%
Saturated Fat
3.5g
18%
Trans Fat
0.0g
Cholesterol
101mg
34%
Sodium
874mg
36%
Potassium
1324mg
38%
Total Carbohydrates
53.9g
18%
Dietary Fiber
8.4g
34%
Sugars
10.4g
Protein
45.2g
Vitamin A 258% Vitamin C 67%
Calcium 15% Iron 40%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • High in selenium
  • Very high in vitamin A
  • High in vitamin B12
  • High in vitamin C
  • High in zinc
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