Barbados Beef Stew Recipe

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Ingredients:

Serving

4 lbs lean boneless chuck
1/4 cup extra virgin olive oil
4 tsp flour
2 large diced tomatoes
1 large chopped onion
1 tsp salt
1 tsp celery salt
1/2 tsp ginger
1/4 tsp pepper1/3 cup red wine vinegar
1/3 cup unsulphured molasses
1 cup water
6 carrots peeled & sliced
1/2 cup raisins
4 cup hot cooked rice

Directions:

In a large, heavy Dutch oven add olive oil, beef and sprinkle with the flour and brown on medium high heat.
When meat is browned, add tomatoes, onion, spices, molasses, vinegar and water.
Cover and bring stew to a boil, then turn heat down to low and simmer for 1 hour.
Add carrots and raisins and continue to simmer for another hour till meat is fork tender.
Serve in large bowls over hot cooked white rice and enjoy!
Goes well with a nice cold Merlot!

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	792.28 Kcal (3317 kJ)
Calories from fat	419.84 Kcal
		% Daily Value*
Total Fat	46.65g	72%
Cholesterol	154.83mg	52%
Sodium	547.81mg	23%
Potassium	1202.6mg	26%
Total Carbs	46.59g	16%
Sugars	14.59g	58%
Dietary Fiber	4.85g	19%
Protein	48.39g	97%
Vitamin C	11.4mg	19%
Vitamin A	0.5mg	15%
Iron	6.5mg	36%
Calcium	108.2mg	11%

Amount Per 100 g
Calories	165.11 Kcal (691 kJ)
Calories from fat	87.49 Kcal
		% Daily Value*
Total Fat	9.72g	72%
Cholesterol	32.27mg	52%
Sodium	114.16mg	23%
Potassium	250.62mg	26%
Total Carbs	9.71g	16%
Sugars	3.04g	58%
Dietary Fiber	1.01g	19%
Protein	10.08g	97%
Vitamin C	2.4mg	19%
Vitamin A	0.1mg	15%
Iron	1.4mg	36%
Calcium	22.5mg	11%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

18.9

Points
21

PointsPlus

Good Points

saturated fat free,
low sodium

Bad Points

High in Sodium

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