A Recipe From DietWatch
Ingredients
1 teaspoon vegetable oil
8 ounces extra lean top round beef, cut into 3/4-inch chunks
2 tablespoons dry red wine
1 small yellow onion, coarsely chopped
1 clove garlic, chopped
1 teaspoon ginger-garlic curry paste (or 1/2 teaspoon curry powder and 1/2 teaspoon freshly grated ginger)
2 roma tomatoes, seeded and cut into eighths
1 cup fat free beef broth (low or reduced sodium)
1/3 cup dry red wine
1 tablespoon reduced sodium soy sauce
1 bay leaf
8 ounces peeled raw, seeded butternut squash, cut into 1/2inch chunks (from about 10 ounces unpeeled)
1/2 red or green bell pepper, cut into 1/2-inch chunks br>
several sprigs of fresh cilantro
chopped ground black pepper to taste
Method
Heat the oil in a medium nonstick skillet/frying pan. Add beef cubes and brown on all sides (takes about 5 minutes), using tongs to flip the cubes. Remove beef from pan to a plate, leaving the juices in the pan. Add 2 tablespoons of wine to the pan and cook it down, stirring frequently, until about 1 tablespoon remains. Add the onions and cook over medium-high heat, adding 1 tablespoon of the beef broth when the pan gets almost dry, until onions are browned. Add garlic, curry paste (or curry powder and ginger) and tomatoes and saut for 1 minute. Transfer contents of skillet to a heavy bottomed saucepan and add remaining broth, wine, soy sauce and bay leaf and simmer covered (stirring occasionally) for about 1 1/2 hours. Add the butternut squash and bell pepper and simmer another 15-20 minutes or until squash is tender. Stir in cilantro and black pepper. Serve with brown rice or whole grain rolls.
Yield: 2 hearty servings (about 1.5 cups each)
Per serving: Calories 333; Fat 8.6 g; Saturated fat 2.2 g; Cholesterol 66 mg; Sodium approx. 435; Carbohydrate 24 g; Dietary fiber 4.4 g; Sugars 9 g; Protein 32 g; Vitamin A 687 RE; Vitamin C 92 mg; Calcium 67 mg; Iron 4.3 mg. This recipe is 23 percent fat.
Exchanges
Starch: 1.5; Vegetable: 0.5; Meat (Lean): 4.0
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Source: Health & Wellness
