Nutrition Facts
Green Chile Stew
Calories
217 Per ServingProtein
27g Per ServingFiber
2g Per ServingCost Per Serving
$2.45Nutrition Facts
Calories | 217 | |
---|---|---|
Total Fat | 6.5 g | |
Saturated Fat | 1.5 g | |
Trans Fat | 0.0 g | |
Polyunsaturated Fat | 2.0 g | |
Monounsaturated Fat | 2.5 g | |
Cholesterol | 56 mg | |
Sodium | 79 mg | |
Total Carbohydrate | 11 g | |
Dietary Fiber | 2 g | |
Sugars | 5 g | |
Added Sugars | 0 g | |
Protein | 27 g |
Ingredients
-
1 tablespoon canola oil OR -
1 tablespoon corn oil -
1 pound beef sirloin, round steak, or flank steak, cut into 1/2-inch cubes, all visible fat discarded -
1 small yellow or white onion, chopped -
2 medium garlic cloves, minced OR -
1 teaspoon jarred minced garlic -
2 tablespoons whole-wheat flour -
2 cups chopped tomatoes OR -
1 14.5-ounce can no-salt-added diced tomatoes -
6 fresh Hatch peppers, roasted, skinned, seeds and ribs discarded, and chopped OR -
2 3-ounce cans diced green chiles, drained -
1 medium fresh jalapeño or serrano pepper, seeds and ribs discarded, chopped (optional) -
1/2 teaspoon black pepper -
2 cups fat-free, low-sodium chicken broth
Directions
-
In a large stockpot, heat the oil over medium-high heat, swirling to coat the bottom. Cook the beef for 5 minutes, or until browned on all sides, stirring occasionally. -
Cook the onion and garlic for 2 to 3 minutes, or until the onion is soft, stirring occasionally. -
Stir in the flour until well blended. -
Stir in the tomatoes, Hatch peppers, jalapeño, black pepper, and broth. -
Reduce the heat to medium low. Simmer, covered, for 1 hour.