This dish goes nicely with a green leaf lettuce and cucumber salad and a dinner roll. Plantains or corn can be used in place of the potatoes.
Nutrition Facts| Serving Size | 3 ounces of beef with 1 cup vegetables | | Calories | 326 | | Total Fat | 15 g | | Total Carbohydrate | 21 g | | Protein | 27 g |
Ingredients and Preparation| Ingredients | Measures |
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| Lean beef or turkey breast cut into cubes | 1 pound | | Whole wheat flour | | Salt (optional) | ¼ teaspoon | | Pepper | ¼ teaspoon | | Cumin | ¼ teaspoon | | Olive oil | 1½ tablespoons | | Garlic, minced | 2 cloves | | Medium onions, sliced | 2 | | Celery, sliced | 2 stalks | | Medium red/green bell pepper, sliced | 1 | | Medium tomato, finely minced | 1 | | Beef or turkey broth, fat removed | 5 cups | | Small potatoes, peeled and cubed | 5 | | Small carrots | 12 | | Green peas | 1¼ cups |
Directions - Preheat oven to 375°F.
- Mix the whole wheat flour with salt, pepper, and cumin, and roll the beef or turkey cubes in the mixture. Shake off excess flour.
- In a large skillet, heat the olive oil over medium-high heat. Add the beef or turkey cubes and sauté until nicely brown, about 7-10 minutes.
- Place the beef or turkey in an ovenproof casserole.
- Add minced garlic, onions, celery, and peppers to the skillet and cook until vegetables are tender, about 5 minutes.
- Stir in the tomato and broth. Bring to a boil and pour over the turkey or beef pieces. Cover the casserole tightly and bake for 1 hour at 375°F.
- Remove from the oven and stir in the potatoes, carrots, and peas. Bake for another 20-25 minutes, or until tender.
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