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Latin American Stew Recipe

Looking for an easy Latin American Stew recipe? Learn how to make Latin American Stew using healthy ingredients.


Submitted by janjoa1

Makes 2 servings



Stew with butternut squash, peppers and sweetcorn

Recipe Ingredients for Latin American Stew

366 g beef, steak, braising, lean
1/2 tablespoon cumin seeds
1/2 tablespoon coriander seeds
1 red onion
1 red chili pepper
3 garlic cloves
1/2 tablespoon plain flour
220 g canned tomatoes
7 fl oz red wine
213 g butternut squash
110 g sweetcorn
1 red pepper

Recipe Directions for Latin American Stew

  1. Roast and grind spices

  2. Fry cubed meat until crusty and set aside

  3. Fry roughly chopped onion and crushed garlic and finely chopped red chili

  4. Add meat and mix in flour

  5. Add tomatoes and spices

  6. Put in red wine and some water

  7. Bring to simmering point.

  8. Cook in oven at 150c for 2 hours

  9. Add squash and sweetcorn for further 45 minutes

  10. serve with rice or mash

Categories

Main Dish

Nutrition Facts
Serving Size 680.7g
Amount Per Serving
Calories
594
Calories from Fat
116
% Daily Value*
Total Fat
12.9g
20%
Saturated Fat
4.6g
23%
Trans Fat
0.0g
Cholesterol
163mg
54%
Sodium
151mg
6%
Potassium
1866mg
53%
Total Carbohydrates
43.5g
14%
Dietary Fiber
7.2g
29%
Sugars
13.9g
Protein
61.4g
Vitamin A 286% Vitamin C 264%
Calcium 13% Iron 52%
* 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
B+
  Good points
  • Low in sodium
  • High in phosphorus
  • High in selenium
  • Very high in vitamin A
  • High in vitamin B6
  • High in vitamin B12
  • Very high in vitamin C
  • High in zinc
  •   Bad points
  • Contains alcohol
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