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Ingredientes
- 1/3 c. all-purpose flour
- 1 1/4 teaspoon salt
- 1/2 teaspoon pepper
- 2 lbs. boneless beef stew meat, cut into 1 inch cubes
- 2 tbsp. veg. oil
- 1 (28 ounce.) can tomatoes, cut up
- 1 c. water
- 2-3 inch sticks of cinnamon
- 2-4 inch strips orange peel
- 1 tbsp. instant chopped garlic
- 1 teaspoon grnd cumin
- 1/4 teaspoon sugar
- 4 carrots, cut into 1 1/2 x 1/2 inch sticks
- 2 (15 ounce.) cans chick peas, liquid removed
Direcciones
- In a large plastic bag, combine flour, salt, and pepper. Add in 1/3 of the beef cubes; shake to coat with flour mix. Remove meat; repeat twice with remaining meat. In a large skillet or possibly Dutch oven, cook meat in warm oil about 10 min or possibly till browned. Remove from heat. Stir in undrained tomatoes, water, cinnamon sticks, orange peel, garlic, cumin, and sugar. Simmer, covered, about 1 1/4 hrs or possibly till meat is almost tender. Add in carrots; cover and cook till tender about 20 min. Stir in chick peas. Cook 5 min more or possibly till heated through. Serve over couscous or possibly warm cooked rice. Makes 8 servings.
- Couscous can be purchased at Kroger; usually found near the dry beans.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 316g | |
| Recipe makes 8 servings | |
| Calories 307 | |
| Calories from Fat 99 | 32% |
| Total Fat 11.16g | 14% |
| Saturated Fat 3.13g | 13% |
| Trans Fat 0.09g | |
| Cholesterol 18mg | 6% |
| Sodium 1227mg | 51% |
| Potassium 529mg | 15% |
| Total Carbs 41.14g | 11% |
| Dietary Fiber 7.3g | 24% |
| Sugars 3.05g | 2% |
| Protein 12.08g | 19% |
