Aromatic Beef Stew with Butternut Squash

By merlin

Ingredients

• 2 tsp. olive oil
• 1 lb. stew beef (round or chuck), cut in chunks
• 1 large onion, chopped
• 1 Tbsp. peeled, minced fresh ginger
• 2 cloves garlic, minced
• 1 lb. peeled cubed butternut squash, cut into 1-1/2-inch cubes (about 2-1/2 cups)
• 1 14.5-oz. can no-salt-added diced tomatoes
• 1 8-oz. can no-salt-added tomato sauce
• 1-1/2 cups lower-sodium beef broth
• 1-1/2 tsp. ground cumin
• 1 tsp. ground cinnamon
• 1/2 tsp. crushed red pepper flakes
• 3 cups cooked whole wheat couscous
• 1/4 cup sliced almonds, toasted*
• 1 to 2 Tbsp. chopped fresh parsley

Details

Servings 6

Preparation

Step 1

1. Heat oil in 4-quart saucepan over medium-high heat. Add beef. Cook until browned on all sides, about 5 minutes. Transfer meat to plate, leaving juices in saucepan. Add onion to pan. Cook 6 minutes, stirring often, or until softened and translucent. Add ginger and garlic. Cook, stirring, 1 minute more.

2. Return beef to pan. Stir in squash, diced tomatoes, tomato sauce, beef broth, cumin, cinnamon, and red pepper flakes. Bring to boiling. Reduce heat to a simmer; cover. Cook until beef is tender, 30 to 35 minutes.

3. Serve with couscous. Sprinkle with almonds and parsley. Makes 6 servings.

4. *Note: Toast almonds in a dry skillet over medium-high heat, stirring frequently, about 2 minutes or until golden brown.

Nutrition Facts
Calories421, Total Fat (g)11, Saturated Fat (g)3, Monounsaturated Fat (g)6, Polyunsaturated Fat (g)1, Cholesterol (mg)29, Sodium (mg)206, Carbohydrate (g)57, Total Sugar (g)10, Fiber (g)10, Protein (g)25, Vitamin C (DV%)1.17, Calcium (DV%)9, Iron (DV%)23, Percent Daily Values are based on a 2,000 calorie diet

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