Monday, October 25, 2010

Recipe for NCLS Beef and Veggie Stew

Makes 10 servings, each approximately 295 calories, 10 grams fat, 36 grams carbs, 17 grams protein
1 lb lean ground beef (or turkey, or bison)
3 cups vegetable stock
Kernels from 2 ears of corn (about 2 cups)
4 medium tomatoes, large dice
1 15 oz. can black beans
1 15 oz. can cannellini beans
1 large zucchini, small dice
1 green bell pepper, small dice
1 yellow bell pepper, small dice
4 large leaves of Swiss chard, shredded
½ pound fingerling potatoes, cut in thirds
5 cloves garlic, smashed with blade of knife
1 TBSP dried rosemary
1 TBSP dried oregano
1 TBSP dried thyme
1 TBSP + 1 tsp kosher salt
1 TBSP + 1 tsp ground black pepper
½ cup balsamic vinegar

Season the ground beef with tsp each of salt and pepper.  Brown and drain any liquid off.
Cut up veggies.
Add everything except vinegar to large (6 QT) crock pot and cook on low for 7 hours.  Add vinegar and cook an additional hour.
Serve alone, with brown or white rice, or with crusty bread.