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Aromatic Beef Stew with Butternut Squash

Makes: 6 servings
Prep 40 mins Cook 30 mins to 35 mins
Aromatic Beef Stew with Butternut Squash
Ingredients
  • 2  teaspoons  olive oil
  • 1  pound  stew beef (round or chuck), cut in chunks
  • 1  large onion, chopped
  • 1  tablespoon  peeled, minced fresh ginger
  • 2  cloves garlic, minced
  • 1  pound  peeled cubed butternut squash, cut into 1-1/2-inch cubes (about 2-1/2 cups)
  • 1 14 1/2 ounce can  no-salt-added diced tomatoes
  • 1 8  ounce can  no-salt-added tomato sauce
  • 1 1/2  cups  lower-sodium beef broth
  • 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*
  • 1 - 2  tablespoons  chopped fresh parsley
Directions

1. Heat oil in 4-quart saucepan over medium-high heat. Add beef. Cook until browned on all sides, about 5 minutes. Transfer meat to plate, leaving juices in saucepan. Add onion to pan. Cook 6 minutes, stirring often, or until softened and translucent. Add ginger and garlic. Cook, stirring, 1 minute more.

2. Return beef to pan. Stir in squash, diced tomatoes, tomato sauce, beef broth, cumin, cinnamon, and red pepper flakes. Bring to boiling. Reduce heat to a simmer; cover. Cook until beef is tender, 30 to 35 minutes.

3. Serve with couscous. Sprinkle with almonds and parsley. Makes 6 servings.

From the Test Kitchen*
  • Toast almonds in a dry skillet over medium-high heat, stirring frequently, about 2 minutes or until golden brown.
Nutrition Facts (Aromatic Beef Stew with Butternut Squash)
  • Servings Per Recipe 6,
  • cal. (kcal) 421,
  • Fat, total (g) 11,
  • chol. (mg) 29,
  • sat. fat (g) 3,
  • carb. (g) 57,
  • Monosaturated fat (g) 6,
  • Polyunsaturated fat (g) 1,
  • Trans fatty acid (g) 0,
  • fiber (g) 10,
  • sugar (g) 10,
  • pro. (g) 25,
  • vit. A (IU) 61,
  • vit. C (mg) 1,
  • Thiamin (mg) 0,
  • Riboflavin (mg) 0,
  • Niacin (mg) 6,
  • Pyridoxine (Vit. B6) (mg) 1,
  • Folate (g) 32,
  • Cobalamin (Vit. B12) (g) 1,
  • sodium (mg) 206,
  • Potassium (mg) 532,
  • calcium (mg) 91,
  • iron (mg) 4,
  • Percent Daily Values are based on a 2,000 calorie diet

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