Beef And Butternut Squash Stew [Bulkbites.com]

• Servings: 2
• Time: 30 minutes

To make my beef stew even more nutritious I prefer to add butternut squash to my stew recipe. This recipe is full of protein and iron. Butternut squash is a rich source of fiber, vitamin C and B; it boosts the immune system and regulates the bowel movement. Try this powerful stew recipe that is tasty, easy to make and goes perfect with some rice.

Nutrition

• calories: 500
• protein: 54
• carbs: 42
• fat: 15
• saturated fat: 5.21
• polyunsaturated fat: 1.35
• monounsaturated fat: 7.67
• cholesterol: 143
• sodium: 342
• potassium: 1222
• dietary fiber: 5.81
• sugars: 3.61
• vitamin a: 103
• vitamin c: 7
• calcium: 117
• iron: 7
• magnesium: 0
• complex carbs: 32.58
• other fats: 0.77

Ingredients

• 1 lb Beef, chuck for stew, separable lean and fat, choice, raw
• 1 cup Butternut Squash
• 1 cup Beef Broth or Bouillon (Canned)
• 1 tbsp chopped Shallots, raw
• 1 tbsp chopped Garlic
• 1 tbsp Spices, ginger, ground
• 1 tbsp Spices, paprika
• 1 tbsp Spices, cinnamon, ground
• 1 dash Salt, table
• 1 tbsp Spices, pepper, black
• 1 cup Tomatoes, crushed, canned
• 1 cup Coriander (cilantro) leaves, raw
• 1 tsp Oil, olive, salad or cooking

Instructions

• Heat oil in a large sauce pan and cook onion and garlic until fragrant.
• Add beef and cook until brown while stirring frequently.
• Add tomatoes, paprika, cinnamon, ginger, salt and pepper. Stir to mix and cook for about 2-3 minutes.
• Add broth and cubed squash, bring to a boil.
• Reduce the heat to low and let it simmer for about 30 minutes.
• Remove from the heat, sprinkle cilantro and serve hot.