Cowboy Beef Stew

Total Recipe Time:   2-1/4 hours to 3 hours
Makes 6 servings

  • 2-1/2 pounds beef for stew, cut into 1-inch pieces
  • 1 package (12 to 14 ounces) dried bean soup mix with seasoning packet (not quick cooking)
  • 2 cans (14-1/2 ounces each) diced tomatoes with green peppers and onion
  • 2 tablespoons vegetable oil
  • 1 can (14 to 14-1/2 ounces) beef broth
  • 3 cups frozen diced or hash-brown potatoes (optional)
  • Salt and pepper
  1. Soak beans in water overnight in refrigerator according to package directions. Reserve seasoning packet.
  2. Coat beef with seasoning from reserved packet. Heat 1 tablespoon of oil in large stockpot over medium heat until hot. Brown 1/3 of beef; remove from stockpot. Repeat twice with remaining oil and beef, adding additional oil as needed.
  3. Pour off drippings; return beef to stockpot. Drain beans; discard water. Add beans, tomatoes and beef broth to stockpot. Bring to a boil. Reduce heat; cover tightly and simmer 1-3/4 to 2-1/4 hours, or until beef is fork tender.
  4. Stir in potatoes, if desired; bring to a boil. Reduce heat; continue simmering, uncovered, 5 to 7 minutes or until potatoes are tender, stirring occasionally. Season with salt and pepper, as desired.
     
    Nutrition information per serving (1/2 of recipe): 509 calories; 16 g fat (4 g saturated fat; 6 g monounsaturated fat); 91 mg cholesterol; 898 mg sodium; 46 g carbohydrate; 2.2 g fiber; 47 g protein; 6.3 mg niacin; 0.4 mg vitamin B6; 2.8 mcg vitamin B12; 8.2 mg iron; 22.6 mcg selenium; 7.2 mg zinc.

This recipe is an excellent source of protein, niacin, vitaminB6, vitaminB12, iron, selenium and zinc.

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No Added Antibiotics
No Added Hormones