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Low Fat Mediterranean Stew With Olives And Oranges Recipe
Ingredients
1 tablespoon olive oil
1 1/2 pound lean boneless beef, cut into cubes
1 medium onion, chopped, 1/2 cup
3 cloves garlic, minced
1 cup chicken or beef broth
7 1/2 ounces tomatoes, cut up
1 red sweet pepper, seeded, roasted and coarsely chopped , 1/3 cup
1/4 cup imported greek olives, pitted and cut up
2 teaspoons finely shredded orange peel
1 1/2 teaspoon dried italian seasoning, crushed
2 medium yellow summer squash, halved lengthwise and sliced
3 oranges, peeled and, sectioned
pepper, to taste
3 cups hot cooked couscous, or orzo
Method
Hear oil in a Dutch oven.
Brown meat, half at a time, in hot oil.
Return all meat to pan along with onion and garlic.
Cook and stir for 1 minute.
Add broth, undrained tomatoes, roasted pepper, olives, orange peel, and Italian seasoning.
Cover and bake in a 350° oven for 1 1/2 hours, or cook on rangetop over low heat for 1 1/4 hours.
Add squash and bake 30 minutes more or simmer 15 minutes more or till meat is tender.
Just before serving, add oranges and season to taste with pepper.
Serve with hot cooked couscous or orzo.
Makes 6 servings.
Nutrition facts per serving: 338 cal , 9 g total fat 2 g sat fat, 72 mg cholesterol, 271 g sodium, 31 g carbohydrate , 6 g dietary fiber, 33 g pro
Daily Value: 13% vitamin.
:A, 76% vitamin.
:C, 24% iron.
Food exchanges: 1/2 vegetable, 1 1/2 bread, 4 meat, 1/2 fat.
