colombian beef and sweet potato stew

colombian beef and sweet potato stew


prep time: 15 minutes
cook time: 6 hours 30 minutes
ready in: 6 hours 45 minutes

makes: 4 servings, 2 cups each

ingredients

  • 1 lb lean beef stew meat
  • 1/4 teaspoon ground black pepper
  • 1 ½ teaspoon olive or vegetable oil
  • 3 cups peeled sweet potatoes cut into 1-inch cubes
  • 2 teaspoons minced garlic
  • 2 whole cloves
  • 1 dried bay leaf
  • 1 stick cinnamon
  • 1 large onion, cut into eighths
  • 1 can (28 oz.) diced tomatoes, undrained
  • 2 cups water
  • 8 dried apricots, cut in half
  • chopped fresh parsley, if desired

steps

  1. Remove excess fat from beef and cut into 1 inch pieces. Sprinkle beef with pepper.
  2. Heat oil over medium-high heat in large skillet. Cook beef in oil about 5 minutes, stirring occasionally, until brown.
  3. In a 4 to 5 qt slow cooker, combine beef and remaining ingredients except apricots and parsley. Cover, cook on low heat setting 6 to 8 hours or until beef is tender. Or place ingredients in a Dutch oven or large pot and simmer on low heat for 2 hours.
  4. Stir in apricots. Cover and cook on low heat setting about 15 minutes or until fruit is softened. Discard cloves, bay leaf and cinnamon stick. Sprinkle stew with parsley.
Note:Recipe adapted from General Mills / Betty Crocker


per serving: 420 calories, 19g total fat, 7g saturated fat, 70mg cholesterol, 360mg sodium, 41g carbohydrates, 6g dietary fiber, 27g protein

The nutritional content of recipes is calculated by a registered dietitian. Because ingredients and measurements may vary, the values we give are close approximations.