Beef and Rice Stew

Beef and Rice Stew is a hearty and satisfying dish that combines the flavors of ground beef, rice, potatoes, and kidney beans. This stew is perfect for those who appreciate a filling and comforting meal. With its combination of protein, carbohydrates, and vegetables, it’s a dish that will keep you satisfied and energized.

INGREDIENTS:

• ½ cup (80 g) sliced onion
• 1 pound (455 g) extra-lean ground beef
• ½ cup (93 g) uncooked long-grain rice
• 3 potatoes, diced
• 1 cup (100 g) diced celery
• 2 cups (508 g) no-salt-added kidney beans, drained
• ¼ teaspoon pepper
• ½ teaspoon chili powder
• 1 teaspoon Worcestershire sauce
• 1 cup (245 g) no-salt-added tomato sauce

PREPARATION:

1. In a skillet, brown the sliced onion and ground beef over medium-high heat. Drain the excess fat.
2. Layer the beef mixture and the remaining ingredients in the order given in a slow cooker.
3. Cover the slow cooker and cook on low heat for 6 hours or until the potatoes and rice are cooked through.

YIELD:

• 6 servings

NUTRITIONAL INFORMATION PER SERVING:

• 301 g water; 458 calories (26% from fat, 22% from protein, 52% from carb)
• 25 g protein; 14 g total fat; 5 g saturated fat; 6 g monounsaturated fat; 1 g polyunsaturated fat
• 59 g carb; 10 g fiber; 4 g sugar; 342 mg phosphorus; 70 mg calcium; 6 mg iron; 93 mg sodium
• 1509 mg potassium; 289 IU vitamin A; 0 mg ATE vitamin E; 25 mg vitamin C; 52 mg cholesterol

Beef and Rice Stew is a hearty and flavorful dish that appeals to those who appreciate a robust and satisfying meal. It combines the rich flavors of ground beef with the wholesome goodness of rice, potatoes, and kidney beans to create a balanced and comforting stew.

The dish starts with the browning of sliced onions and extra-lean ground beef, which adds depth of flavor and a good amount of protein. The beef provides a savory and satisfying base for the stew.

Next, long-grain rice, diced potatoes, and diced celery are layered in the slow cooker. The rice adds a wonderful texture and acts as a filling carbohydrate component. The potatoes contribute to the heartiness of the stew, while the celery adds a fresh and aromatic note.

To enhance the flavors, no-salt-added kidney beans are incorporated. These beans not only provide additional protein but also add a creamy texture and fiber to the stew. They are a great source of nutrients and contribute to the overall nutritional value of the dish.

The seasonings in this stew, including pepper, chili powder, Worcestershire sauce, and no-salt-added tomato sauce, bring depth and complexity to the flavors. The chili powder adds a touch of spiciness, while the Worcestershire sauce adds a hint of tanginess. The tomato sauce acts as a base, adding richness and balancing the flavors.

Slow cooking the stew allows the ingredients to meld together, creating a flavorful and comforting dish. The long cooking time allows the flavors to develop and the potatoes and rice to become tender and fully cooked.

Each serving of this Beef and Rice Stew provides a balance of protein, carbohydrates, and essential nutrients. It is a filling and satisfying meal that can be enjoyed on its own or paired with a side of crusty bread or a fresh salad.

Whether you’re preparing a meal for your family or looking for a dish to serve at a gathering, Beef and Rice Stew is a fantastic option. Its hearty and robust flavors, combined with the wholesome ingredients, make it a standout dish that will leave everyone feeling nourished and satisfied. Give this stew a try and savor the deliciousness it has to offer.