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Correo Electrónico
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Ingredientes
- 2 lb STEW BEEF (CUT IN 1" CUBES)
- 1 Tbsp. Chopped ONION
- 1 can BEEF BROTH ( 13-14 Ounce.)
- 2 tsp WORCSTERSHIRE SAUCE
- 1 tsp SALT
- 1/4 tsp BLACK PEPPER ( COARSE Ground)
- 4 x MEDIUM SWEET POTATOES
- 10 ounce Frzn PEAS
- 1 x EGG (BEATEN)
- 1 Tbsp. FLOUR
- 1 x OAT-BRAN PASTERY ( BELOW )
Direcciones
- 1. IN A 5 Qt DUTCH OVEN, OVER MEDIUM HIGH HEAT, IN 2 TBSP. Warm SALAD OIL COOK BEEF CHUNKS, ONE THIRD AT A TIME, Till WELL BROWNED ON ALL SIDES REMOVING TO BOWL AS Pcs BROWN.
- 2. REDUCE HEAT TO MEDIUM; IN 1 MORE TBSP OIL, COOK ONION Till ALMOST TENDER, STIRRING OCCASIONALLY. STIR IN BEEF BROTH, WORCSTERSHIRE SAUCE SALT, PEPPER AND 1/2 C. WATER. RETURN MEAT TO DUTCH OVEN; OVER HIGH HEAT HEAT TO BOILING. REDUCE HEAT TO LOW; COVER AND LET SIMMER FOR 45 Min.
- 3. WHILE MEAT IS SIMMERING, PEEL AND CUT SWEET POTATOES INTO 1 INCH CHUNKS. WHEN MEAT IS DONE, Add in SWEET POTATOES, COOK 20 Min LONGER.
- 4. MEANWHILE, PREPARE OAT-BRAN PASTERY (SEE BELOW FOR RECIPE).
- 5. SKIM FAT OFF LIQUID IN DUTCH OVEN, IF ANY. IN A C. MIX 2 TBSPS WATER AND THE FLOUR. GRADUALLY STIR FLOUR MIX INTO LIQUID IN PAN; COOKING Till Mix STARTS TO THICKEN. STIR IN Frzn PEAS AND COOK Until WARMED.
- SPOON BEEF Mix INTO A 2 Qt CASSEROLE DISH.
- 6. PREHEAT OVEN TO 425 DEG. F. ROLL PASTERY INTO A ROUND, 1" LARGER THAN THE CASSEROLE. PLACE PASTRY, LOOSELY OVER Mix. WITH KITCHEN SHEARS TRIM EDGES, LEAVING 1" OVERHANG. FOLD OVERHANG UNDER AND PRESS GENTLY ALL AROUND CASSEROLE. WITH A KNIFE, CUT SEVERAL SLITS IN PASTRY TO LET STEAM ESCAPE. ROLL AND CUT REMAINING DOUGH INTO SHAPES TO DECORATE THE TOP OF THE CASSEROLE. BRUSH WITH EGG. BAKE AT 425 DEG F. FOR 15 Min. OAT-BRAN PASTRY: IN A MEDIUM BOWL, STIR 1 C. FLOUR, 1/4 C. OAT-BRAN, 1 Tsp. BAKING Pwdr AND 1/2 Tsp. SALT. WITH A PASTRY BLENDER, CUT IN 6 Tbsp. BUTTER Till Mix RESEMBLES COARSE CRUMBS. SPRINKLE 3 TO 4 Tbsp. Lowfat milk, 1 TBSP AT A TIME, OVER Mix, MIXING WITH A FORK AFTER EACH ADDITION. PASTRY NEEDS ONLY Sufficient Lowfat milk TO HOLD TOGETHER. SHAPE INTO BALL AND WRAP WITH PLASTIC WRAP. Chill 15 TO 30 Min, Until DOUGH CAN BE HANDLED.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 258g | |
| Recipe makes 8 servings | |
| Calories 190 | |
| Calories from Fat 64 | 34% |
| Total Fat 7.12g | 9% |
| Saturated Fat 2.98g | 12% |
| Trans Fat 0.0g | |
| Cholesterol 41mg | 14% |
| Sodium 1013mg | 42% |
| Potassium 443mg | 13% |
| Total Carbs 22.92g | 6% |
| Dietary Fiber 4.3g | 14% |
| Sugars 4.91g | 3% |
| Protein 9.45g | 15% |
