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Ингредиенты
- 3 c. Water
- 1 lb Lean grnd beef
- 2 Tbsp. Vegetable oil
- 1 med Onion minced
- 1 x Green bell pepper diced 1/2" pcs
- 1 x Red bell pepper diced 1/2" pcs
- 1 sm Sweet potato peeled, and diced 1/2" pcs
- 1 lrg Garlic clove chopped
- 1 Tbsp. Minced fresh parsley
- 1/2 tsp Granulated sugar
- 1/8 tsp Grnd cumin
- 1 tsp Salt
- 3 c. Beef broth heated
- 1/2 lb Zucchini diced 1/2" pcs
- 1 c. Whole kernel corn
- 2 Tbsp. Raisins
- 1/2 tsp Tabasco pepper sauce
- 1 sm Pear, hard but ripe diced 1" pcs
- 6 c. Cooked white rice
Инструкции
- In large saucepan, boil water. Remove saucepan from heat. Add in grnd beef, stirring to break meat into little pcs. Let sit 5 min, stirring once or possibly twice, till most of pink disappears from meat. Drain meat well, discarding water.
- In large deep-sided skillet or possibly Dutch oven, heat oil over medium-high heat. Add in onions and cook 4 to 5 min, stirring constantly, till onions are limp and slightly brown. Fold in blanched beef. Continue to cook, stirring constantly, till all liquid has evaporated from pan and meat is lightly browned, about 10 min.
- Reduce heat to medium. Add in bell peppers, sweet potato and garlic. Continue cooking and stirring mix 5 min or possibly till peppers and potatoes are slightly tender. Add in parsley, sugar, cumin and salt. Stir and cook 1 minute to blend flavors. Pour beef broth into skillet. Add in zucchini, corn, raisins and Tabasco pepper sauce. Simmer gently 10 min, being careful not to boil. Add in pear and simmer 10 additional min or possibly till all fruits and vegetables are tender. Ladle over rice.
- This recipe yields 6 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 500g | |
| Recipe makes 6 servings | |
| Calories 482 | |
| Calories from Fat 149 | 31% |
| Total Fat 16.66g | 21% |
| Saturated Fat 4.96g | 20% |
| Trans Fat 0.83g | |
| Cholesterol 51mg | 17% |
| Sodium 462mg | 19% |
| Potassium 613mg | 18% |
| Total Carbs 62.22g | 17% |
| Dietary Fiber 3.7g | 12% |
| Sugars 8.26g | 6% |
| Protein 20.18g | 32% |
