Toni69
02-17-07, 8:11 pm
1 lb boneless beef chuck or top round steak or tip roast (chuck is higher fat)
2 tbs olive oil (or pam)
2 medium onions (I like red), chopped small
3 cloves garlic, minced (bottled ok)
3 tsp ground cumin
1 tsp ground coriander
1 tsp chili powder (add more to taste, but try not to overpower the cumin, which adds a nice earthy, smoky flavor as well)
1 tbs choped fresh oregano or 1 tsp dry
28oz canned crushed tomatoes (just tom's...not flavored with anything)
1 cup beef broth (canned, low-sodium/ff)
1 tsp light brown sugar
15oz canned red kidney beans, drained and rinsed
Cut beef into cubes. Heat pan coated with pam or 1 tbs oil and brown beef in batches..season with salt and pepper. Drain on papertowels.
Heat pan again, coat with pam or remaining 1 tbs oil and cook onion, garlic, spices, oregano and stir until onion is soft and translucent.
Add undrained tomatoes, broth, sugar and beef. Simmer covered about 1 hour or until beef is tender.
Stir in beans and simmer 5 minutes or until heated through.
Serve over rice...if you want.
serves 4
19g carbs, 21g fat(if you use chuck), 498 cal, 58g protein
2 tbs olive oil (or pam)
2 medium onions (I like red), chopped small
3 cloves garlic, minced (bottled ok)
3 tsp ground cumin
1 tsp ground coriander
1 tsp chili powder (add more to taste, but try not to overpower the cumin, which adds a nice earthy, smoky flavor as well)
1 tbs choped fresh oregano or 1 tsp dry
28oz canned crushed tomatoes (just tom's...not flavored with anything)
1 cup beef broth (canned, low-sodium/ff)
1 tsp light brown sugar
15oz canned red kidney beans, drained and rinsed
Cut beef into cubes. Heat pan coated with pam or 1 tbs oil and brown beef in batches..season with salt and pepper. Drain on papertowels.
Heat pan again, coat with pam or remaining 1 tbs oil and cook onion, garlic, spices, oregano and stir until onion is soft and translucent.
Add undrained tomatoes, broth, sugar and beef. Simmer covered about 1 hour or until beef is tender.
Stir in beans and simmer 5 minutes or until heated through.
Serve over rice...if you want.
serves 4
19g carbs, 21g fat(if you use chuck), 498 cal, 58g protein