* Exported from MasterCook *
BRAZILIAN BLACK BEAN AND BEEF CASSEROLE
Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : CORE stove top
Amount Measure Ingredient -- Preparation Method
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1 stalk celery -- chopped fine
2 carrots -- chopped fine
2 onions -- chopped fine
3 cloves garlic -- minced
1 small bell pepper -- chopped fine
1/2 teaspoon grated orange zest
1 can no-salt -added stewed tomatoes -- 14 1/2 ounces
1 pound lean stew beef -- cut into 1/2cubes
4 cups canned black beans -- cooked, drained and rinsed
1. Spray a medium-large pot with cooking spray and saute celery, carrots, onions, garlic, and bell pepper. Cover and simmer gently for 5 minutes, stirring every now and then to make sure vegetables are not sticking.
2. Add orange zest and tomatoes, along with meat. Cover and simmer for 30 minutes, stirring occasionally. Add black beans and simmer, uncovered, for 15-30 minutes more, until stew is nice and thick.
3. Season to taste with pepper.
Source:
"MasterCook@yahoogroups.com"
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Per Serving (excluding unknown items): 135 Calories; 1g Fat (7.6% calories from fat); 8g Protein; 23g Carbohydrate; 8g Dietary Fiber; 0mg Cholesterol; 412mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1 Vegetable.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0
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