Ingredients:
- 2 qts. beef stock
- 1/2 cup. each: frozen corn , frozen green beans, frozen peas ( feel free to toss in any vegetables you like)
- salt (to taste)
Directions:
- Heat the oil over medium heat in a large heavy pan. Add onions, turn heat down low, cover and sweat until soft and cooked down. Remove onions and reserve.
- If necessary, add another tablespoon of oil, then turn heat up high and brown the chuck, a couple of handfuls at at time.
- Add the chuck and onions back to the pan, then add the stock. Break the tomatoes up in your hand and add them and their juice with the celery, potatoes, frozen green beans, and carrots. Add the bay leaves, chili powder, and black pepper (don't salt until right before you serve it), bring to a boil, then reduce heat very low, cover tightly, and simmer for two hours, until the beef is falling apart tender.
- Add the beans, corn, and peas, and simmer for another fifteen minutes. Salt to taste (it will be bland) and serve with cornbread.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 170.84 Kcal (715 kJ) | ||
| Calories from fat | 54.65 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.07g | 9% | |
|---|---|---|---|
| Cholesterol | 51.18mg | 17% | |
| Sodium | 177.83mg | 7% | |
| Potassium | 412.61mg | 9% | |
| Total Carbs | 10.32g | 3% | |
| Sugars | 2.95g | 12% | |
| Dietary Fiber | 2.11g | 8% | |
| Protein | 19.55g | 39% | |
| Vitamin C | 2.6mg | 4% | |
| Iron | 2.2mg | 12% | |
| Calcium | 36.1mg | 4% | |
| Amount Per 100 g | |||
| Calories | 122.92 Kcal (515 kJ) | ||
| Calories from fat | 39.32 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.37g | 9% | |
|---|---|---|---|
| Cholesterol | 36.82mg | 17% | |
| Sodium | 127.95mg | 7% | |
| Potassium | 296.88mg | 9% | |
| Total Carbs | 7.43g | 3% | |
| Sugars | 2.12g | 12% | |
| Dietary Fiber | 1.52g | 8% | |
| Protein | 14.06g | 39% | |
| Vitamin C | 1.9mg | 4% | |
| Iron | 1.6mg | 12% | |
| Calcium | 25.9mg | 4% | |
* 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.
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