from Chow Bella
1 tsp canola or vegetable oil
1.5 lbs lean beef stew meat
1 tbsp grated fresh ginger
6 cloves garlic, minced
1 medium onion, chopped
2 tsp ground cumin
1/4 tsp cinnamon
1 tsp ground coriander
2 small or 1 medium sweet potato, peeled and cut into large dice
1 1-lb eggplant, cut into large dice
1 13.5-oz can petite diced tomatoes
2 cups low-sodium beef broth
2 tbsp tomato paste
1 cup smooth natural peanut butter
pinch sugar, if the tomatoes are tart
salt and pepper, to taste
cooked couscous or rice, for serving
Stove top directions:
1. Heat the oil in a Dutch oven or stock pot over medium-high heat. Season the meat with salt and pepper and add to the hot oil. Brown the meat lightly, then add the ginger, garlic, and onion. Saute the meat and vegetables until the onion is translucent.
2. Season the cooked meat and vegetables with cumin, cinnamon, and coriander; cook about 30 seconds, or until fragrant, then add the potatoes, eggplant, and diced tomatoes.
3. Blend the broth with the tomato paste and peanut butter until the tomato paste and peanut butter loosen slightly, then add to the meat and vegetable mixture and stir thoroughly.
4. Cover the pot with a lid and cook over low heat at least 1 hour or longer, until the meat and potatoes are very tender.
Crockpot (slow cooker) directions:
1. Heat the oil in a large skillet over medium-high heat. Season the meat with salt and pepper and add to the hot oil. Brown the meat lightly, then add the ginger, garlic, and onion. Saute the meat and vegetables until the onion is translucent. Deglaze the pan with a little water, if necessary, to scrape up the delicious browned bits.
2. Add the cumin, cinnamon, coriander, potatoes, eggplant, and diced tomatoes to the crock pot.
3. Blend the broth with the tomato paste and peanut butter until the tomato paste and peanut butter loosen slightly, then add to the meat and vegetable mixture and stir thoroughly.
4. Cover the pot with a lid and cook over low heat at least 6 hours or high heat 4 hours, or until the meat and potatoes are tender.
Servings per recipe: 10
Per serving:
Calories: 348
Fat: 18.3 g
Saturated fat: 4.6 g
Cholesterol: 61 mg
Sodium: 334 mg
Carbohydrates: 18.4 g
Fiber: 5 g
Sugar: 7.5 g
Protein: 30 g