• CRAIG BRYAN

Healthy Recipe: Beef Stew with Fresh Mango



Fresh mango and cilantro add the perfect balance to this beef stew with its full-flavored complements of Worcestershire sauce, chili powder, and just a bit of cinnamon. Serving it over whole-wheat couscous is an easy way to boost your fiber intake. From the American Heart Association.

Makes 6 services: 1 cup stew ½ cup couscous

Nutrition Facts

Calories: 395

Total Fat: 9g

Saturated Fat: 3g

Sodium: 224mg

Carbohydrate: 50g

Fiber: 8g

Sugars: 15g

Protein : 30g

Ingredients

1½ pounds lean stew meat (1-inch cubes), all visible fat discarded

2 14.5-ounce cans no-salt-added diced tomatoes, drained

1 medium onion (cut into 6 wedges)

1 large red bell pepper, cut lengthwise into ½-inch strips

2 tablespoons Worcestershire sauce (lowest sodium available)

1 tablespoon chili powder

2 medium garlic cloves (minced)

½ teaspoon ground cinnamon

¼ teaspoon salt

¼ teaspoon black pepper

1 cup uncooked, whole-wheat couscous

1½ cups fat-free, low-sodium beef broth (or) 1 medium mango (cut into bite-size pieces)

½ cup chopped, fresh cilantro

Directions

In the slow cooker, stir together the beef, tomatoes, onion, bell pepper, Worcestershire sauce, chili powder, garlic, cinnamon, salt, and pepper. Cook, covered, on low for 8 to 9 hours or on high for 5 to 5½ hours, or until the beef is tender.About 10 minutes before serving time, prepare the couscous using the package directions, omitting the salt and substituting the broth for the water. Spoon into bowls. Ladle the stew onto the couscous.

Top with the mango and cilantro.

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