Directions:
- Coat meat with well mixed spice mixture.
- Melt butter in skillet, cook onion, garlic and shallots until soft and transparent.
- Take half of onion mixure and half of meat and brown until edges are crispy over med high.
- Repeat with remaining meat and onion mixture.
- Place in crock pot while cooking the other half of meat and onion mixture.
- Place meat, tomatoes, cinnamon, apricots and pho in crock pot and cook on high until the meat is fork tender and falling off the bone.
- After the meat is tender remove the cover, add the pre-cooked brown rice and cook for one half hour more to thicken.
- Top the stew with roasted squash and greens.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 293.05 Kcal (1227 kJ) | ||
| Calories from fat | 62.13 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.9g | 11% | |
|---|---|---|---|
| Cholesterol | 76.51mg | 26% | |
| Sodium | 801.66mg | 33% | |
| Potassium | 726.39mg | 15% | |
| Total Carbs | 29.74g | 10% | |
| Sugars | 8.32g | 33% | |
| Dietary Fiber | 3.82g | 15% | |
| Protein | 29.47g | 59% | |
| Vitamin C | 6.4mg | 11% | |
| Iron | 5.4mg | 30% | |
| Calcium | 63.3mg | 6% | |
| Amount Per 100 g | |||
| Calories | 93.11 Kcal (390 kJ) | ||
| Calories from fat | 19.74 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.19g | 11% | |
|---|---|---|---|
| Cholesterol | 24.31mg | 26% | |
| Sodium | 254.7mg | 33% | |
| Potassium | 230.79mg | 15% | |
| Total Carbs | 9.45g | 10% | |
| Sugars | 2.64g | 33% | |
| Dietary Fiber | 1.21g | 15% | |
| Protein | 9.36g | 59% | |
| Vitamin C | 2mg | 11% | |
| Iron | 1.7mg | 30% | |
| Calcium | 20.1mg | 6% | |
* 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.
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