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Beef and Bean Stew

Written By steeve adam on Wednesday, 17 May 2017 | May 17, 2017

Beans are a vastly underrated source of low-GI carbohydrates Beans are very nutrient-dense as well: a cup of cooked black beans, for example, provides 0 - 0% of the recommended daily intakes of iron, thiamin, folate, magnesium, manganese and fiber. Beans also contain more protein than most plant foods. Plant proteins are limiting in certain essential amino acids, but in the context of a mixed diet, they can still make a significant contribution.


  • 1 1/2 c. raw onion 
  • 3 tsp. extra virgin olive oil 
  • 1/2 tsp. red or cayenne pepper 
  • 1 c. canned kidney beans
  • 6 oz. beef eye of round, trimmed to 0” fat and chopped 
  • 1 c. canned beef broth 
  • 1/2 c. canned tomato puree 
  • 1 c. Pace picante sauce
  • 1 tsp. chili powder 
  • 1 tsp. ground basil 1/2 tsp. curry powder 1 tsp. ground oregano 
  • salt to taste


 In sauce pan, cook beans and onion in 2 tsp of oil until onion is tender, then add tomato puree, picante sauce, beef broth and spices. Continue to cook vegetable mixture under medium heat until hot. While the vegetables are cooking, add remaining oil to a non-stick skillet and stir fry beef until cooked. Add beef to vegetables and simmer for 5 minutes. Place equal amounts on 2 plates and serve.

Nutritional Information

Calories (Per Serving): 422
Protein (g): 37 
Carbohydrates (g): 43 
Fat (g): 13 
Carb - Protein - Fat % Ratio: 39% - 34% - 27%

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