Island Beef Stew Recipe

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Ingredients

Count

Nutrition

309

Calories

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Ingredients:

Serving

3 lb lean , boned chuck roast, trimmed
3 tbsp all-purpose flour
1 tbsp olive oil
2 (14.5-oz) cans no-salt-added whole tomatoes, undrained and chopped
3 cups vertically sliced onion
1 1/4 tsp pepper
1 tsp salt
2 cups water
1/3 cup molasses
1/3 cup white vinegar
2 1/2 cups thinly sliced carrot (about 1 lb)
1/2 cup raisins
1/2 tsp ground ginger

Directions:

Dredge beef in flour. Heat oil in a large Dutch oven; add beef, browning on all sides. Add tomatoes, onion, pepper, and salt. Combine water, molasses, and vinegar; stir into beef mixture. Cover, reduce heat, and simmer 1 hour and 15 minutes or until beef is tender. Stir in carrot, raisins, and ginger; simmer an additional 30 minutes or until carrot is tender.
Remove roast from pan. Separate roast into bite-size pieces, and shred with 2 forks. Return shredded roast to pan.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	308.71 Kcal (1293 kJ)
Calories from fat	69.58 Kcal
		% Daily Value*
Total Fat	7.73g	12%
Cholesterol	89.19mg	30%
Sodium	420.03mg	18%
Potassium	963.81mg	21%
Total Carbs	27.36g	9%
Sugars	13.45g	54%
Dietary Fiber	3.14g	13%
Protein	33.27g	67%
Vitamin C	7.6mg	13%
Vitamin A	0.5mg	17%
Iron	2.5mg	14%
Calcium	84.5mg	8%

Amount Per 100 g
Calories	92.33 Kcal (387 kJ)
Calories from fat	20.81 Kcal
		% Daily Value*
Total Fat	2.31g	12%
Cholesterol	26.67mg	30%
Sodium	125.62mg	18%
Potassium	288.25mg	21%
Total Carbs	8.18g	9%
Sugars	4.02g	54%
Dietary Fiber	0.94g	13%
Protein	9.95g	67%
Vitamin C	2.3mg	13%
Vitamin A	0.2mg	17%
Iron	0.8mg	14%
Calcium	25.3mg	8%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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