Green Chile Stew

Updated:Feb 10,2014


 


Green Chile Stew

Green Chile Stew

Description

Native American

4 servings

About $2.45 per serving

1 tablespoon corn or canola oil
1 pound beef sirloin, beef round or flank steak (whatever is on sale), visible fat trimmed and cut into ½ -1 inch cubes
1 small white or yellow onion, chopped
2 teaspoons minced garlic from the jar (or 2 cloves minced)
2 tablespoons whole wheat flour
1-14.5 oz can no-salt added chopped tomatoes, undrained (or 2 cups fresh tomatoes, chopped)
6 Hatch chilies, roasted and skinned (or 2 – 3 oz no salt added, canned green chilies)
1 jalapeno or Serrano pepper chopped (optional – skip this if you don’t like spicy food)
½ teaspoon black pepper
2 cups low-sodium, fat-free chicken broth
 
  1. In a stew pot, heat oil over medium-high heat and add beef. Stir occasionally, until browned – about 5 minutes.
  2. Stir in onion and garlic, cooking 2-3 minutes until onions begin to be translucent.
  3. Add flour, stirring until well mixed.
  4. Add all remaining ingredients and stir well.
  5. Reduce heat to medium-low, cover and simmer for 1 hour.
 
Per serving:
Calories217
Total Fat6.5 g
Saturated Fat1.5 g
Trans Fat0.0 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat2.5 g
Cholesterol 56 mg
Sodium79 mg
Carbohydrates11 g
Dietary Fiber2 g
Added Sugars0 g
Protein 27 g
Potassium478 mg
Calcium30 mg

 
Recipe copyright © 2012 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.