Steak and Bean Stew Recipe

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Ingredients:

Serving

3 onions, sliced thinly
3 tbsp oil
2 lbs steak, diced (shoulder steak or equivalent cut)
2 garlic cloves, crushed
1 green chili, crushed ( hot pepper)
3 tbsp curry powder
2 tomatoes, diced
2 lbs kidney beans, cooked
1 lemon , juice of
salt and pepper

Directions:

In a stew pot, brown onions in oil until golden brown.
Add the meat and saute over medium heat for abut 5 minutes, stirring continuously.
Lower heat and cook gently for another 15 - 20 minutes.
Add garlic, hot pepper and curry powder and cook for about 3 minutes.
Stir in tomatoes and cook for another 3 minutes.
Season to taste, stir in the cooked beans and simmer over low heat for about 15 minutes.
Transfer to serving dish and drizzle lemon juice over top.
Can be served with boiled rice.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	472.21 Kcal (1977 kJ)
Calories from fat	119.68 Kcal
		% Daily Value*
Total Fat	13.3g	20%
Cholesterol	83.14mg	28%
Sodium	91.92mg	4%
Potassium	1346.93mg	29%
Total Carbs	44.25g	15%
Sugars	3.59g	14%
Dietary Fiber	13.39g	54%
Protein	49.85g	100%
Vitamin C	32.3mg	54%
Iron	8.7mg	48%
Calcium	91.4mg	9%

Amount Per 100 g
Calories	116.27 Kcal (487 kJ)
Calories from fat	29.47 Kcal
		% Daily Value*
Total Fat	3.27g	20%
Cholesterol	20.47mg	28%
Sodium	22.64mg	4%
Potassium	331.66mg	29%
Total Carbs	10.9g	15%
Sugars	0.88g	14%
Dietary Fiber	3.3g	54%
Protein	12.27g	100%
Vitamin C	7.9mg	54%
Iron	2.1mg	48%
Calcium	22.5mg	9%

* 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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