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Brazilian Black Bean and Beef CasseroleRecipe : Brazilian Black Bean and Beef Casserole
Procedure :
1 Stalk celery, chopped fine 2 Carrots, chopped fine 2 Onions, chopped fine 3 Cloves of garlic, minced 1 Small bell pepper, chopped Fine 1/2 ts Grated orange zest 14 1/2 oz No-Salt-Added stewed Tomatoes 1 lb Lean stew beef, cut into 1/2" cubes 4 c Cooked or drained and rinsed Canned black beans 1. Spray a medium-large pot with cooking spray and saute celery, carrots, onions, garlic, and bell pepper. Cover and simmer gently for 5 minutes, stirring every now and then to make sure vegetables are not sticking. 2. Add orange zest and tomatoes, along with meat. Cover and simmer for 30 minutes, stirring occasionally. Add black beans and simmer, uncovered, for 15-30 minutes more, until stew is nice and thick. Season to taste with pepper. Nutritional Analysis (per serving): Calories 172, fat 1.619g, sodium 242mg, cholesterol 15.6mg ~-- |
