Hearty Bean Stew by Linda Larsen
This quick stew is scrumptiously filling and easy to make. Add any vegetable you like to the mixture to make it your own.
Serves 8
Calories: 462.24
Fat: 10.17 grams
Saturated Fat: 3.59 grams
Cholesterol: 47.10 mg
Sodium: 343.83 mg
1 pound lean ground beef
3 stalks celery, chopped
1 onion, diced
2 tablespoons flour
1 cup 1% milk
1 cup fat-free, low-sodium beef broth
2 (15-ounce) cans Great Northern Beans, drained
2 cups frozen corn, thawed
1 (14-ounce) can diced tomatoes, drained
⅛ teaspoon pepper Dash Tabasco sauce
½ cup grated Cotija cheese
In a large saucepan, cook ground beef over medium heat, stirring to break up meat. Add celery and onion; cook and stir until crisp-tender, about 5 minutes. Add flour; cook and stir until bubbly. Add milk and broth; cook and stir until thickened.
Add remaining ingredients except the cheese and heat through. Sprinkle with cheese and serve immediately.
Canned Beans
Canned beans are an excellent addition to a low-fat diet. They are full of fiber and protein, but they can be high in sodium. Look for lower sodium varieties, especially in health food stores and co-ops. To reduce sodium content, you can thoroughly drain, then rinse the beans, then drain again before using in the recipe.
