Recipe Cowboy Beef Stew

Total recipe time: 2-1/4 hours to 3 hours
Makes 6 servings


Ingredients

1. 2-1/2 pounds beef for stew, cut into 1-inch pieces
2. 1 package (12 to 14 ounces) dried bean soup mix with seasoning packet (not quick cooking)
3. 2 cans (14-1/2 ounces each) diced tomatoes with green peppers and onion
4. 2 tablespoons vegetable oil
5. 1 can (14 to 14-1/2 ounces) beef broth
6. 3 cups frozen diced or hash-brown potatoes (optional)
7. Salt and pepper


Instructions

1. Soak beans in water overnight in refrigerator according to package directions. Reserve seasoning packet.
2. Coat beef with seasoning from reserved packet. Heat 1 tablespoon oil in large stockpot over medium heat until hot. Brown 1/3 of beef; remove from stockpot. Repeat twice with remaining oil and beef, adding additional oil as needed.
3. Pour off drippings; return beef to stockpot. Drain beans; discard water. Add beans, tomatoes and beef broth to stockpot. Bring to a boil. Reduce heat; cover tightly and simmer 1-3/4 to 2-1/4 hours, or until beef is fork tender.
4. Stir in potatoes, if desired; bring to a boil. Reduce heat; continue simmering, uncovered, 5 to 7 minutes or until potatoes are tender, stirring occasionally. Season with salt and pepper, as desired.

Nutrition information per serving: 509 calories; 16 g fat (4 g saturated fat; 6 g monounsaturated fat); 91 mg cholesterol; 898 mg sodium; 46 g carbohydrate; 2.2 g fiber; 47 g protein; 6.3 mg niacin; 0.4 mg vitamin B6; 2.8 mcg vitamin B12; 8.2 mg iron; 22.6 mcg selenium; 7.2 mg zinc.

This recipe is an excellent source of protein, niacin, vitaminB6, vitaminB12, iron, selenium and zinc.