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Prepared Meals 
 
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Saturday, February 22 2014

 
ingredients
 
  • 1/2   cup   all-purpose flour
  • 3    teaspoons   Ancho Chile Powder
  • 1/2   teaspoon   salt
  • 2    pounds   beef chuck, cut into 1-1/2-inch cubes
  • 3    tablespoons   vegetable oil
  • 1    large  onion, chopped
  • 3    cloves  garlic, smashed
  • 2    cans  (14.5 ounces each) beef broth
  • 1    can  (14.5 ounces) stewed tomatoes
  • 1    teaspoon   dried oregano
  • 1    bag  (1 pound) peeled baby carrots
  • 1      box (10 ounces) frozen corn and roasted red and green pepper, thawed
  • 1    can  (4.25 ounces) diced green chiles
  • 4 1/2   cups   cooked brown rice (1-1/2 cups raw)
  •     Fresh cilantro, for garnish
 
directions
In shallow dish, mix together flour, 2 teaspoons Ancho Chile Powder and the salt. Coat beef cubes with flour mixture. Reserve any remaining flour mixture.
 
 
In a large pot or Dutch Oven, heat 2 tablespoons vegetable oil over high heat. Add beef, working in batches to avoid crowding pot; cook, turning, until all sides are browned, about 5 minutes. Set meat aside on a platter and repeat.
 
 
Heat remaining 1 tablespoon oil in same pot. Add onion and garlic; cook over medium heat, stirring to keep garlic from burning, until onion is softened, 3 to 5 minutes. Stir in reserved flour mixture from Step 1.
 
 
Stir in beef and any juices, beef broth, stewed tomatoes and oregano. Bring to boiling. Reduce heat; simmer, covered, 1 hour, stirring occasionally.
 
 
Add carrots and remaining teaspoon Ancho Chile Powder; simmer, covered, 20 minutes or until carrots are tender. Add corn-pepper mixture and chiles; heat through.
 
 
Serve with cooked brown rice and garnish with cilantro, if desired. Makes 6 serviings.
 
 

 
nutrition information
Per Serving: cal. (kcal) 628, Fat, total (g) 18, chol. (mg) 105, sat. fat (g) 5, carb. (g) 70, fiber (g) 7, pro. (g) 46, sodium (mg) 1080, Percent Daily Values are based on a 2,000 calorie diet
Posted by: AT 10:13 am   |  Permalink   |  Email