Beef and Bean Stew

Beef and Bean Stew

Ingredients

  • 3 tablespoons vegetable oil
  • 1 1/2 pounds beef stew meat
  • 1/4 cup all-purpose flour
  • 1 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/2 cup chicken broth
  • 1 medium onion, chopped (about 3/4 cup)
  • 2 garlic cloves, finely chopped
  • 1 teaspoon dried oregano leaves
  • 1 teaspoon chili powder
  • 2 (14.5oz) cans diced tomatoes, no salt added (do not drain)
  • 1 (15.25oz) can S&W® Kidney Beans (drained, rinsed)
  • 1 (15oz) can whole kernel corn (drained)
  • 1 (4oz) can diced green chilies (do not drain)

Print Beef and Bean Stew

LC

Low Calorie

GF

Gluten Free

P

Over 15g of Protein

6-8 h 15 min

Total Time

15 min

Prep Time

8

Servings

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Ingredients

  • 3 tablespoons vegetable oil
  • 1 1/2 pounds beef stew meat
  • 1/4 cup all-purpose flour
  • 1 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/2 cup chicken broth
  • 1 medium onion, chopped (about 3/4 cup)
  • 2 garlic cloves, finely chopped
  • 1 teaspoon dried oregano leaves
  • 1 teaspoon chili powder
  • 2 (14.5oz) cans diced tomatoes, no salt added (do not drain)
  • 1 (15.25oz) can S&W® Kidney Beans (drained, rinsed)
  • 1 (15oz) can whole kernel corn (drained)
  • 1 (4oz) can diced green chilies (do not drain)

Directions

Spray 4 to 5-quart slow cooker with cooking spray. Heat half of the oil in 12-inch skillet over medium-high heat. Add half of the meat. Cook 5 minutes or until browned, stirring to brown all sides. Remove to slow cooker. Repeat with remaining oil and meat. Remove to slow cooker. Stir flour, salt and pepper into meat. Add broth to skillet. Cook until bubbly, scraping up browned bits on bottom of skillet. Add to slow cooker. Add all remaining ingredients to slow cooker except corn; stir until well mixed. Pour corn over top of ingredients. Cover. Cook on Low heat setting 6 to 8 hours or until meat is fork tender. Stir to mix in corn. Season to taste.

Stovetop Variation: Brown meat in Dutch oven as directed, removing to medium bowl. When browned, return to Dutch oven. Sprinkle with flour, salt and pepper; stir until well mixed. Stir in all remaining ingredients, scraping bottom to loosen browned bits. Bring to a boil. Reduce heat; cover and simmer 1 3/4 to 2 hours or until meat is fork tender, stirring occasionally to prevent sticking.

Tip: If you prefer, you can purchase 1 1/2 pounds of boneless beef chuck or round and cut your own stew meat. Cut the meat in 1-inch cubes.

Serving Size: about 10oz each

Nutritional Information Per Serving:
Calories 280, Total Fat 10g (Saturated Fat 2g, Trans Fat 0%g), Cholesterol 55mg, Sodium 740mg, Carb 25g, Fiber 5g, Total Sugar 5g, Protein 24g, Vitamin D 25%, Calcium 6%, Iron 20%

Please keep in mind that nutritional information is a rough estimate and can vary greatly based on products used.