Green Bean Stew

photo (66)

Here, green beans pair with tender beef or chicken and a flavorful tomato sauce.

Nutritional info
per serving

Calories 149
Fat 7g
Saturated fat 2g
Carbohydrates 6g
Sodium 756mg
Fiber 1g
Protein 16g
Cholesterol 26mg

Green Bean Stew

10 cups
Servings
Prep time: Cook time: Total time:

Ingredients

  • 1 lb. beef stew meat, cut into [1/2]-in. cubes
  • 1 large yellow onion, chopped
  • 2 bay leaves
  • 6 cups water
  • 2 tsp. salt
  • 3 TB. extra-virgin olive oil
  • 1 lb. green beans, trimmed and cut into 1-in. pieces
  • 3 TB. garlic, minced
  • 1 (16-oz.) can plain tomato sauce
  • 2 TB. tomato paste
  • 2 cups beef broth
  • 1 tsp. ground black pepper
  • [1/2] tsp. cayenne
  • 1 cup fresh cilantro, chopped

Directions

In a pressure cooker pot over medium heat, combine beef stew meat, [1/2] of yellow onion, bay leaves, water, and 1 teaspoon salt. Bring to a simmer, and cook, uncovered, for about 10 minutes. Skim off any foam.

Add pressure cooker lid, reduce heat to low, and cook for 30 minutes.

Release steam from the pressure cooker, and set aside to cool for 30 minutes before removing the lid.

In a 3-quart pot over medium heat, heat extra-virgin olive oil. Add green beans and remaining [1/2] of yellow onion, and cook for 7 minutes.

Add garlic, and cook for 3 minutes.

Return beef to the pot, and add tomato sauce, tomato paste, beef broth, remaining 1 teaspoon salt, black pepper, and cayenne. Cook for 20 minutes.

Stir in cilantro, and cook for 15 more minutes.

Serve warm with brown rice.

Tasty Tip
If you don't like beef in your stew, you can replace it with the same amount of lamb. If you don't like beef or lamb, you can use chicken instead. Cut 2 (6- to 8-ounce) boneless, skinless chicken breast into cubes, and cook in a skillet over medium heat in 2 tablespoons extra-virgin olive oil for 7 minutes. Then add to the stew at the same time you would add

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