Nutritionist Ellie Krieger stopped by the Today Show to share her low sodium recipes for a heart-healthy diet.
First up is beef stew with butternut squash. Saute the browned beef with butternut squash, spiced tomato sauce and aromatics such as onions, garlic and ginger. Serve the stew on a bed of whole-wheat couscous. Top with toasted almonds and parsley.
Couscous is a super grain that contains twice the amount of vitamin B6 and folic acid as regular pasta. It's also a good source of protein and contains no cholesterol.
Ingredients
- 2 teaspoons olive oil
- 1 pound stew beef (round or chuck), cut into chunks
- 1 large onion, chopped
- 1 tablespoon minced peeled fresh ginger
- 2 cloves garlic, minced
- 1 pound peeled cubed butternut squash, cut into 1[1/2]-inch cubes (about 2[1/2] cups)
- One 14.5-ounce can no-salt-added diced tomatoes
- One 8-ounce can no-salt-added tomato sauce
- 1 1/2 cups low-sodium beef brot
- 1 1/2 teaspoons ground cumin
- 1 teaspoon ground cinnamon
- 1/2 teaspoon crushed red pepper flakes
- 3 cups cooked whole-wheat couscous
- 1/4 cup sliced almonds, toasted in a dry skillet over medium-high heat, stirring frequently, until golden brown and fragrant, about 2 minutes
- 4 teaspoons minced fresh parsley
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Click here for the written directions (second recipe).
Yield: Serves 4
Nutrition: Calories 480; Total Fat 13 g (Sat Fat 3 g, Mono Fat 6 g, Poly Fat 2 g); Protein 34 g; Carb 56 g; Fiber 8 g; Cholesterol 65 mg; Sodium 150 mg
Excellent source of: Copper, Fiber, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Protein, Riboflavin, Selenium, Thiamin, Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin K, Zinc
