Filipino-Style Beef Stew with Squash and Green Beans

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Ingredients
Total Recipe Time:  2 to 2-1/2 hours
Makes 4 to 6 servings.


1-1/2 to 2 pounds beef Chuck Roast, cut into 1-inch pieces
2 tablespoons all-purpose flour
1 tablespoon vegetable oil
1 medium yellow onion, coarsely chopped
1/2 cup fresh orange juice
1/3 cup fresh lime juice
3 tablespoons reduced-sodium soy sauce
1 tablespoon fish sauce (nam pla)
3 cups peeled and cubed butternut squash (about 1 pound)
2 cups frozen cut green beans


Serving Suggestions:
Hot cooked rice, chopped fresh cilantro
Instructions
1.Lightly coat beef in flour. Heat oil in large stockpot over medium heat until hot. Brown half of beef; remove from stockpot. Repeat with remaining beef.
2.Return beef to pot. Add onion, orange juice, lime juice, soy sauce and fish sauce; bring to a boil. Cook and stir 1 to 2 minutes or until brown bits attached to pan are dissolved. Reduce heat; cover tightly and simmer 1-1/2 to 2 hours or until beef is fork-tender.
3.Add squash; cover and continue cooking 30 minutes. Add beans; cook 6 to 9 minutes or until squash and beans are tender.
4.Serve stew over rice and garnish with cilantro, as desired.


Cook's Tip:  Slow Cooker Variation: Add beef, onion, orange juice, lime juice, soy sauce, and fish sauce to 4-1/2 to 5-1/2 quart slow cooker. Stir to combine. Cook on HIGH for 4 to 6 hours, or on LOW for 8 to 10 hours.  Add squash and beans 30 minute before end of cook time. Serve stew over rice and garnish with cilantro, if desired.

Nutritional Information
Nutrition information per serving, 1/6 of recipe using beef chuck shoulder and 1/2 cup cooked rice per serving: 253 calories; 8 g fat (2 g saturated fat; 3 g monounsaturated fat); 74 mg cholesterol; 654 mg sodium; 19 g carbohydrate; 3.0 g fiber; 25 g protein; 8.7 mg niacin; 0.4 mg vitamin B6; 2.5 mcg vitamin B12; 4.1 mg iron; 27.4 mcg selenium; 5.7 mg zinc; 87.5 mg choline.


This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of fiber and choline.


Nutrition information per serving, 1/4 of recipe using beef chuck shoulder and 1/2 cup cooked rice per serving: 307 calories; 9 g fat (2 g saturated fat; 4 g monounsaturated fat); 74 mg cholesterol; 949 mg sodium; 29 g carbohydrate; 4.6 g fiber; 27 g protein; 9.6 mg niacin; 0.5 mg vitamin B6; 2.6 mcg vitamin B12; 4.8 mg iron; 28.4 mcg selenium; 5.9 mg zinc; 89.2 mg choline.


This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of fiber and choline.
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