Beef Stew with Corn and Tomatoes
(0 votes)
(0 votes)
Health Score:
86 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr 15 min.
Preparation
Calories:
677
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 677 cal. | (32 %) | ||
| Protein | 47.82 g | (49 %) | ||
| Fat | 40.49 g | (35 %) | ||
| Carbohydrates | 34.82 g | (23 %) | ||
| Sugar added | 1.05 g | (4 %) | ||
| Roughage | 5.73 g | (19 %) |
more nutritional values
| Vitamin A | 122.94 mg | (15,368 %) | ||
| Vitamin D | 0.19 μg | (1 %) | ||
| Vitamin E | 4.35 mg | (36 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 20.47 mg | (171 %) | ||
| Vitamin B₆ | 1.49 mg | (106 %) | ||
| Folate | 99.26 μg | (33 %) | ||
| Pantothenic acid | 2.06 mg | (34 %) | ||
| Biotin | 3.85 μg | (9 %) | ||
| Vitamin B₁₂ | 2.21 μg | (74 %) | ||
| Vitamin C | 148.64 mg | (156 %) | ||
| Potassium | 1,286.56 mg | (32 %) | ||
| Calcium | 113.75 mg | (11 %) | ||
| Magnesium | 102.23 mg | (34 %) | ||
| Iron | 4.54 mg | (30 %) | ||
| Iodine | 2.09 μg | (1 %) | ||
| Zinc | 7.96 mg | (100 %) | ||
| Saturated fatty acids | 11.46 g | |||
| Cholesterol | 137.5 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 fresh Corn (shucked)
- 1 tsp sugar
- 750 grams Beef (loin)
- 2 onions
- 3 garlic cloves
- 3 Red chili peppers
- 6 Tbsps vegetable oil
- 500 milliliters Beef broth
- 1 can peeled Tomatoes (large)
- 2 Red Bell pepper
- ½ tsp Cumin (ground)
- salt
- freshly ground peppers
- 2 Tbsps parsley (chopped)
- 4 Tbsps Sour cream
Preparation steps
1.
Cook corn in boiling water with the sugar for about 15 minutes, then let cool slightly and remove the corn kernels from the cob.
2.
Cut the beef into thin, narrow strips. Peel onions and garlic and chop finely. Trim chile peppers, remove seeds and finely chop.
3.
Heat oil in a large frying pan and brown the meat in batches. Add onions and garlic.
4.
Pour in tomatoes with juice and broth. Add chile peppers and simmer for about 30 minutes, covered, over low heat.
5.
Trim bell peppers, rinse, remove seeds and cut into small cubes. After about 30 minutes, add corn and diced bell peppers to the pan and season with salt, pepper and cumin. Simmer another 15 minutes.
6.
Sprinkle with parsley and top each serving with a dollop of sour cream.
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