Kentucky Burgoo Recipe

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Ingredients

Count

Nutrition

313

Calories

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Ingredients:

Serving

1 tbsp canola oil, divided
1 lb boneless sirloin steak, cut into 1-inch cubes
1/2 lb pork tenderloin, cut into 1-inch cubes
1/2 lb skinless, boneless chicken breasts , cut into 1-inch pieces
3 1/2 cups water, divided
1/2 tsp salt
1/2 tsp freshly ground black pepper, divided
1 (14-oz) can less-sodium beef broth
1 cup (1-inch) pieces onion
1 cup (1-inch) pieces green bell pepper
1 cup (1-inch) pieces carrot
3 garlic cloves, minced
2 1/2 cups (1/2-inch) cubed peeled baking potato (about 12 oz)
1 cup fresh or frozen lima beans
1 cup fresh or frozen corn kernels
1 cup fresh or frozen cut okra
1 tbsp chopped fresh or 1 tsp dried thyme
1 tbsp chopped fresh parsley
2 tbsp dark brown sugar
3 tbsp cider vinegar
2 tbsp tomato paste
1 tbsp worcestershire sauce
1 (14.5-oz) can diced tomatoes, undrained
chopped fresh parsley (optional)

Directions:

Heat 1 1/2 teaspoons oil in a large Dutch oven over medium-high heat. Add half of beef, pork, and chicken; sauté 5 minutes or until browned. Remove beef mixture from pan; repeat procedure with remaining 1 1/2 teaspoons oil, beef, pork, and chicken. Add 3 cups water, salt, 1/4 teaspoon black pepper, and broth, scraping pan to loosen browned bits. Add beef mixture, onion, bell pepper, carrot, and garlic to pan; bring to a boil. Reduce heat, and simmer, uncovered, 1 hour or until beef is tender, stirring occasionally.
Add remaining 1/2 cup water, potato, beans, corn, okra, thyme, and 1 tablespoon parsley; bring to a boil. Reduce heat, and simmer 30 minutes or until potato is tender. Stir in remaining 1/4 teaspoon black pepper, sugar, and the next 4 ingredients (through tomatoes); simmer 30 minutes or until mixture is thick. Sprinkle with additional parsley, if desired.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	312.85 Kcal (1310 kJ)
Calories from fat	96.81 Kcal
		% Daily Value*
Total Fat	10.76g	17%
Cholesterol	73.69mg	25%
Sodium	352.3mg	15%
Potassium	729.05mg	16%
Total Carbs	26.63g	9%
Sugars	6.05g	24%
Dietary Fiber	4.28g	17%
Protein	27.35g	55%
Vitamin C	24.2mg	40%
Vitamin A	0.4mg	15%
Iron	9.1mg	51%
Calcium	84.8mg	8%

Amount Per 100 g
Calories	79.69 Kcal (334 kJ)
Calories from fat	24.66 Kcal
		% Daily Value*
Total Fat	2.74g	17%
Cholesterol	18.77mg	25%
Sodium	89.74mg	15%
Potassium	185.71mg	16%
Total Carbs	6.78g	9%
Sugars	1.54g	24%
Dietary Fiber	1.09g	17%
Protein	6.97g	55%
Vitamin C	6.2mg	40%
Vitamin A	0.1mg	15%
Iron	2.3mg	51%
Calcium	21.6mg	8%

* 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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